On-demand Online Training

 

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Page updated on: 08/09/2020 Tuesday

032 Live HIIT 0nly – 30 min

 

 

1. Butt kicks
2. Shoulder touch with front raises
3. Knee rises with hops R
4. Knee rises with hops L
5. Shoulder touch with squat thrusts
6. Sumo in/out
7. Frontal plain lunges
8. Shoulder touch with front raises

1. Sumo squats with 45 degree push kicks R
2. Sumo squats with 45 degree push kicks L
3. Supine hip flexor straight leg raise R
4. Supine hip flexor straight leg raise L
5. Sumo squats with 45 degree push kicks R
6. Sumo squats with 45 degree push kicks L
7. Supine hip flexor straight leg raise R
8. Supine hip flexor straight leg raise L

1. Reverse lunge, knee raise with hop R
2. Reverse lunge, knee raise with hop L
3. Plank press ups donkey kicks
4. Plank Press ups Squat thrust pause & plank press ups
5. Reverse lunge, knee raise with hop R
6. Reverse lunge, knee raise with hop L
7. Plank press ups donkey kicks
8. Plank Press ups Squat thrust pause & plank press ups

1. Side pank walk forward and back R
2. Side pank walk forward and back L
3. Squat, turn to lunge and kick R
4. Squat, turn to lunge and kick L
5. Side pank walk forward and back R
6. Side pank walk forward and back L
7. Squat, turn to lunge and kick R
8. Squat, turn to lunge and kick L

1. Get up to side get ups L
2. Get up to side get ups R
3. Star jump with 45 degree squat jumps (Alt)
4. Stationary skater
5. Get up to side get ups L
6. Get up to side get ups R
7. Star jump with 45 degree squat jumps (Alt)
8. Stationary skater

1. Toe touches with sit up reach
2. Cross under walks from plank (Alt)
3. Toe touches with sit up reach
4. Cross under walks from plank (Alt)
5. Toe touches with sit up reach
6. Cross under walks from plank (Alt)
7. Toe touches with sit up reach
8. Cross under walks from plank (Alt)

1. Step up to sit through L
2. Cross under walks with leg and arm swing L
3. Step up to sit through R
4. Cross under walks with leg and arm swing R
5. Jump over, side and back
6. Jump to heel klick
7. Jump over, side and back
8. Jump to heel klick

 

 

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Bonus content:

Chicken soupy stew

2 tsps ghee or coconut oil
150g white onion, chopped
2 cloves garlic, finely chopped
200g carrots, peeled and coarsely grated
40g celery, chopped
150g white potatoes, peeled and chopped
400g tinned chopped tomatoes
800ml chicken or vegetable stock (made with one organic stock cube)
2 tbsps Worcestershire sauce
1 tsp tabasco
1 tsp paprika
a good pinch of ground black pepper
½ tsp dried oregano
1 tsp ground cumin
1 tsp chilli powder
1 tsp onion granules
a pinch of sea salt
300g cooked chicken breast, shredded
70g frozen peas
70g frozen sweetcorn

Serves 3

Per serving:
291 calories
7g fat
28g carbs
29g protein

Heat the ghee / oil in a large saucepan over a medium heat. Add the onion and garlic and sauté for 4 minutes, stirring occasionally until soft.

Add the carrots, celery and potatoes. Fry gently for 5 minutes, stirring occasionally.

Add the tinned tomatoes, stock, dried spices, Worcestershire sauce and tabasco. Stir
well. Bring to a boil, then reduce heat to simmer for 20 minutes, stirring occasionally.

Add the shredded chicken, peas and sweetcorn. Stir and cook for 5 minutes, or until the chicken is heated through.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day