And the Winners Are…
We had some awesome entries, and some pretty crazy workouts! Good to see you all working so hard!
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Thank you to everyone who submitted entries. Stay tuned for another email exclusive competition shortly…
Which means you have to be a subscriber!
And now, the winners are…
THE SWEATY BETTY – Cardio Workout
3 rounds for each circuit (with 1min rest at end of round) then move onto the next circuit (3min rest in-between circuits)
Shuttle runs 60sec
Plyo lunges 30sec
Frog jumps (low and as far as you can go) 60sec
Skipping 30 sec
Bench jumps 30sec
Medicine ball wall throws 60sec
Hill sprints 60sec
Pull ups on playground equipment 30sec
Cool down stretch
WILD WHEELS WORKOUT – Resistance Workout
All you need is a Kettlebell!
Do each circuit 2 times then move onto the next circuit, 1min rest between rounds and 3 min rest between circuits.
Walking lunges x 20
Burpees x 20
Set ups x 20
Squats x 30
Skip for 30 sec
Pushups x 30 or max
Single leg squats x 20 each side
Kettle bell swings x 40
Bicycle crunches x 40
Stretch – you will need it!
BEAT THE BENCH! – Resistance Workout
All you need is a bench!
Perform as a circuit – 1 set of each exercise in order to complete 1 circuit, repeat 3-4 times with 60sec rest between sets
Bench Step ups 12-15 reps
*Front or lateral (side) – change it up to keep it interesting and challenging!
Bench Push-ups 15-20 reps
*Beginner level – use the back
*Intermediate – use the seat
*Advanced – feet on the bench and hands in the grass
Bench Single-leg squats 12-15 reps
*Pay close attention to form and only go as low as you are able – once the balance comes, the depth will follow
Bench Dips 15-20 reps
*Options to extend legs or add a toe touch with a twist
SPRINT IT OFF! – Cardio Workout*
Keep it simple with some hard-core HIIT around the park, lake or track near you!
Perform 8-10 rounds of sprint intervals
*If you can mark off the distance, measure 400m to perform each sprint interval and recovery on
*If you want to use time, sprint for 1 minute and recover for 1 minute
*Sue’s note – if you’re not fit enough to sprint hard for a full minute, start at 20-30 seconds
*If you are new to sprint intervals, walk 1:30 to 2 minutes between sprints to catch your breath, then hit it again!!
Aren’t those fantastic workouts!? Love them.
So, Jennie… Brooke… Please contact me via email to claim your prizes, girls!
P.S. Remember we have another email only contest coming and it’s BIG (and easy to enter!)… Keep an eye on your inbox, for all the details.