This weeks simple yet very effective workout is courtesy of Cliff Holding of Edinburgh Fitness.

Friday Night Frenzy

Time: 60 minutes

Equipment: Bands, Kettle Bells, Medicine Balls, Dumbells, Interval Timer

General Concept

1 minute per outside station, 1 minute per inside exercise moving between outside/to inside without a break. Rest after every 2 sets (1 set equals 1 set on the inside plus 1 set on the outside).

Warm up

5 minute general warm up finishing with 2 x 10 secs sprints on the spot.

Main Bit

Split the class into 2, half doing stations on outside, half doing exercises in the middle swapping every minute.

Outside Station examples:

• Medicine Ball V sit
• Push Up variations (standard, shoulder tap, spiderman)
• Kettle Bell Swings
• Seated Russian Twists
• Tricep Dips
• Bird Dog or Sea Turtle
• Resistance Band Lateral Raises
• Wall Sit with Bicep Curls
• Upright Rows
• Shadow Boxing (with light Dumbells)

Inside Exercises examples:

• Prisoner Lunges
• Mountain Climbers
• Skaters
• Squat Thrusts
• Squat Jumps
• Body Builders
• Burpees
• Lunge Jumps
• Sprint on the spot
• Crab Walks (press up position, two steps to the left, two steps to the right).

Finisher

Tabata (20/10 seconds protocol for 4 minutes) using Star Jumps (Power Jacks) and Press Up.

Cool Down and Stretches

 About the workout designer, Cliff Holding

Cliff Holding is a PT working in Edinburgh, UK. He is also a GP (Doctor) Referral PT and Cardiac Rehabilitation Instructor.

At the other end of the spectrum he also teaches Bootcamp and Metafit (Metabolic Conditioning) Classes. Cliff can be found at edinburghfitness.co.uk

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Image: The U.S. Army

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