<![CDATA[PODIUM FITNESS 23 - Workouts for you to try]]>Sat, 24 Apr 2021 11:51:45 +0100Weebly<![CDATA[Core session]]>Mon, 13 Jul 2020 19:54:01 GMThttps://podiumfitness23.com/workouts-for-you-to-try/core-sessionA) Leg Flutters
B) Butterfly Sit- ups
C) Marching Plank
D) Side Plank rotations (LHS)
E) Standing core circles
F) Side Plank rotations (RHS)

Complete 40 seconds of each exercise.
Rest 90 seconds
​Complete 3 sets in total
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<![CDATA[Time & Rep Pyramid]]>Mon, 04 May 2020 11:15:54 GMThttps://podiumfitness23.com/workouts-for-you-to-try/time-rep-pyramidComplete the below exercises for the amount of minutes shown and the amount of reps shown in a circuit.
PART A
Rest 1 minute between rounds
5 Mins (50 Reps)
4 Mins (40 Reps)
3 Mins (30 Reps)
2 Mins (20 Reps)
1 Min (10 Reps)

A- Mountain Climbers
B- Squats
C- Jumping Jacks
D- Pulse Squats
E- Walking Lunges
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PART B
Rest 1 min between rounds
​1 Min (1 Rep)
2 Mins (2 Reps)
3 Mins (3 Reps)
4 Mins (4 Reps)
5 Mins (5 Reps)

A- Burpees
B- Jump Squats
C- Walk outs
D- Stair runs
E- Press ups
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<![CDATA[Podium Fitness Name Workout]]>Mon, 27 Apr 2020 13:42:07 GMThttps://podiumfitness23.com/workouts-for-you-to-try/podium-fitness-name-workoutWork through the exercises as quickly as you can with no break.
If you feel daring... do it all twice!!

P- 20 Lunges
O- 10 Walkouts
D- 30 Jumping Jacks
I- 30 High Knees
U- 30 Press Ups
M- 20 Burpees

F- 30 Mountain Climbers
I- 30 High Knees
T- 30 Step ups
N- 20 Sumo Squats
E- 30 Second Plank
S- 20 Alternate Bicycle Crunches
S- 20 Alternate Bicycle Crunches

H- 50 Pulse Squats
O- 10 Walkouts
M- 20 Burpees
E- 30 Seconds Plank

W- 20 Curtsy Lunges
O- 10 Walkouts
R- 20 Leg flutters
K- 30 Tricep Dips
O- 10 Walkouts
U- 30 Pressups
T- 30 Step ups


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<![CDATA[Descending ladder]]>Mon, 27 Apr 2020 13:38:18 GMThttps://podiumfitness23.com/workouts-for-you-to-try/descending-ladder100 High Knees
90 Squats
80 Mountain Climbers
70 Walking lunges
60 Step ups
50 Pulse Squats
40 Press Ups
30 Jump Squats
20 Burpees
10 Box Jumps

90 seconds recovery between rounds
Beginners- 1 Round
Intermediate- 2 Rounds
​Advanced- 3 Rounds
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<![CDATA[Run- Weight- Run]]>Mon, 27 Apr 2020 13:27:47 GMThttps://podiumfitness23.com/workouts-for-you-to-try/run-weight-runRun 1.5K

21-15-9
A- Burpees
B- Hand release press ups
C- Jump Squats
D- Walking lunges (each leg)
E- Pulse Squats
F- Two footed Broad Jumps

Run 1.5K


Complete all of the above without a break.
Good luck!!


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<![CDATA[1 Minute Rolling Clock Workout]]>Mon, 06 Apr 2020 14:47:41 GMThttps://podiumfitness23.com/workouts-for-you-to-try/1-minute-rolling-clock-workout10 x Jump Squat
10 x Pulse Squat
10 x Burpees

Complete the above reps. Whatever is left of your minute is how long you rest for.
Every minute you restart the next round.

If you complete 10 rounds (10 minutes) rounds 11-15 add on 1 more rep for each exercise.
Rounds 16-20 add another rep on (12 of each)
Keep going in this fashion until you can no longer complete the whole round in a minute.

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<![CDATA[Tabatta Hiit Workout]]>Mon, 06 Apr 2020 14:45:29 GMThttps://podiumfitness23.com/workouts-for-you-to-try/tabatta-hiit-workout40 seconds work 20 seconds rest
2 minute recovery between rounds

A= Alternate High Knees
B= Jumping Jacks
C= Double Foot Jumps
D= Skater jumps
E= Burpees
F= Mountain Climbers
G= Pulse Squats
H= Stair Runs

Beginner= 3 Rounds
Intermediate= 5 Rounds
Advanced= 7 Rounds

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<![CDATA[Home Cardio Workout]]>Mon, 06 Apr 2020 14:42:42 GMThttps://podiumfitness23.com/workouts-for-you-to-try/home-cardio-workout2 minutes work 30 seconds rest = 1 Round
Complete 2 Rounds for each of circuit A-E

A= Stair runs or running on the spot
B= 10 x Pulse squats & 10 x Full Squats
C= 10 x Press ups & 10 x Tricep Dips
D= 20 x Mountain Climbers & 10 x Step Ups
​E= 20 x Walking Lunges & 10 x Burpees

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<![CDATA[Home workout]]>Mon, 06 Apr 2020 14:40:13 GMThttps://podiumfitness23.com/workouts-for-you-to-try/home-workoutStarting with 1 rep of each complete these 4 exercises in a circuit. Every time you complete a round add 1 rep to each.
A= Squats
B= Stair runs/ high knees
C= Jump Squats
D= Burpees

Beginner= 20 minutes
Intermediate= 25 minutes
Advanced= 30 minutes

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<![CDATA[COVID-19 Home workouts for you to try]]>Mon, 06 Apr 2020 14:30:18 GMThttps://podiumfitness23.com/workouts-for-you-to-try/covid-19-home-workouts-for-you-to-try100 High Knees
90 Squats
80 x Mountain Climbers
70 x Walking lunges
60 x Step ups (each leg)
50 x Pulse Squats
40 x Press ups
30 x Jump squats
20 x Burpees
10 x Tuck Jumps
90 Seconds recovery

Beginners = 1 Round
Intermediate = 2 Rounds
Advanced = 3 Rounds
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