This week’s workout is from Cliff Holding of Edinburgh Fitness. Thanks Cliff!
4×4
Time: 60 minutes
Equipment: Jump Ropes, Kettlebells, Dumbells, Mats, Step and Risers, Interval Timer
Warm up and Game
Jogging around in a large circle and carrying out instructions i.e. high knees, heel flicks, jumps, touching the ground, changing direction etc.
Game (of your choice) e.g. Piggy Back races across the studio, 5 squats and return. Change over and repeat.
Main Bit
The main workout consists of 4 stations of 4 exercises.
Split the group into 4 teams and allocate them one of the 4 stations to start at.
Each team completes the 4 exercises at their station and then moves onto the next station clockwise.
Timing
Round 1
30 seconds work / 10 seconds transition to the next exercise.
30 seconds to move onto the next station.
Round 2
45 seconds work / only 5 seconds transition to the next exercise.
30 seconds to move onto the next station.
Stations
Station 1:
- Jump Rope
- Jumping Jack Burpees (a Burpee with 4 Jumping Jacks combo)
- Box Straddle Jumps with a squat (start in a squat with one leg either side of a step and risers, jump up onto the step and jump back down into the squat)
- Box Jump
Station 2:
- Mountain Climbers
- Star Jumps
- Sprints across studio
- Two Step Side Shuffles
Station 3:
- Kettlebell Swings
- KB Thrusters
- KB Goblet Squats
- KB Up and Downs
Station 4:
- Elevated Push Ups (feet on box)
- Dumbbell Renegade Rows
- DB Lateral Raises
- DB Lunges (DB held above head and lunge with opposite leg, change half way)
Finisher
4 minute circuit:
- 4 Burpees
- 4 x 10 metre sprints across studio and back
Cooldown
Stretches to finish
About Cliff
I am a PT and Metafit instructor as well as being a Bootcamp Instructor.
I work in Edinburgh, Scotland in a Health Club as well as holding classes in Studios around Edinburgh.
I am orginally from London but moved to Edinburgh in 2006. It is a beautiful city.
Also check out Cliff’s last contribution, Friday Night Frenzy.
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