D1W8 PFHIIT Physio Spring Challenge

Day 1 Week 8

A1) Squat double lunge 20:10 x 6 = 03:00
A2) Double pushup full to modified 20:10 x 6 = 06:00
- Do 2 pushups regular, 2 modified
- Continue in that order, repeat modified as required

1 min break = 07:00

B1) Toe touch squats 20:10 x 6 = 10:00
B2) Unilateral walkout bridges 20:10 x 6 = 13:00
- Two bridges per position per leg
- Walkout positions put a lot of challenge on the hamstrings so engage the glutes and exhale while performing the bridge

1 min break = 14:00

C1) Flutterkick + around the world arms 20:10 x 6 = 17:00
- Arms reach forward, down around to side then behind head, and reverse movement
C2) 180 burpees 20:10 x 6 = 20:00

1 min break = 21:00

Core 1) Low boat + wide arms = 22:00
- Low boat position
- Rotate arms out to sides and back
Core 2) Side plank oblique crunches = 23:00
- Hand touches toes, arm and leg extended
Core 3) Wipers = 24:00
- Don't let the feet touch the floor