HobbyHere’s one of our London Fitness Camp all rounder routine for when you have the time but not through choice..

Warm up.. Neck rolls, shoulder rolls, arm circles, side to side reaches, hip rolls, hip hinge, deep squat, side lunge to runners lunge.. 30-40 seconds each.. or a minute to 1:30 if you fancy a real good warm up..

Fitness Camp Movement practice .. 5-10 minutes of each (not fitness or strength related it is not necessary to be out of breath while doing this) Prone position play In the press up position keeping either your hands or feet in one place try to move in as many different directions as possible make yourself as small as possible or as long.. move 180 degrees around shift forward and back and side to side Kneeling play..

In a kneeling position reach as far forward and behind as possible try to make each point of a clock face. Core strength and conditioning.. (1 minutes per exercise stopping to reset every time your back starts to ache or you feel you have lost the held position) Dead bug Bird man V-sit hold (Stretching into the rotation of the movement, don’t accept your natural finish point try to squeeze through it)

Supine alternating reach Sit back reach behind Treadmills Full body challenge .. 40 seconds work 20 seconds rest x 2 Rolling press ups / Hindu press ups Single leg squat thrusts Squat to centipede Hip lifts/glute bridge Table op glute bridge with dip ext

Weight Loss Boot Camp Resistance band arms and legs (20 reps per exercise 2-3 sets 20-30 seconds rest between)

Good mornings + deadlifts Squats + shoulder press Reverse flyes + over head squats Wood chop + side lunge upright row Cardio to finish.. (30 seconds per exercise start with 1 then take 10 seconds rest then do 2 and take 10 seconds rest then 3 etc until you’ve done all 5 in a row and then do it in reverse by removing one exercise at a time

Do this 2 times through for around 15 minutes work Sprints on the spot Jumping jacks or power jacks Front kicks or squat kicks Floor to ceiling Skaters Cool down as warm up.. (I personally don’t think we need static stretches at the end of a fitness camp workout so my warm ups are generally similar to the cool downs this doesn’t mean you shouldn’t use static stretches during your weekly or monthly plan..

Hope you guys enjoy this and get in touch via our Facebook page or FitFarms website if you have any questions.

Thanks

Andy


 

Image source: www.pinterest.com.au/ldkelley2