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WELCOME
PAMPY’S POST – JUL25b
- PAMPY’S POST – JUL25a
ASSESSMENT
MAJOR PROJECTS
CONTACT

31 DAYS LEFT OF WINTER

WINTER WORKOUT

-daily progressive activity-

HOW IT WORKS

☃️ Perform exercise # 1 on the 1^st July, only.

☃️ Perform exercise # 1 and # 2 on the 2nd July, only, and so on…

☃️ Your goal is to perform ALL 31 exercises on the 31^st July.

……………………………………

'YOU' choose your fitting action; speed and range for 'all' (body weight) exercises.

This makes it safe and practical for ALL levels - note some 'bridging' alternatives.

Practice solo, with a family member or friend – or even race’a’mate each day.

YOUR PRINTABLE LIST

- 1st August -

Body Weight Squat (45')

10 Reps

- 2nd August -

Push-ups

10 Reps

- 3rd August -

V-Crunches

10 Reps

- 4th August -

Plank

30 secs

- 5th August -

Back Arches

10 reps

- 6th August -

Goanna's

10 Reps

- 7th August -

Back Rotations

10 Reps

- 8th August -

Side Dips

10 Reps (5L,5R)

- 9th August -

Lunges

10 reps (5L,5R)

- 10th August -

Walk outs

10 reps

- 11th August -

Calf Raises

10 Reps

- 12th August -

Leg Rotations

10 Reps

- 13th August -

Diamond Push-ups

10 Reps

- 14th August -

Side Scissors

10 reps (5L,5R)

- 15th August -

Deep Slow Squats

10 reps

- 16th August -

Armless Stand ups

5 Reps

- 17th August -

Pelvis Press

10 Reps

- 18th August -

Alternate Crunches

10 Reps

- 19th August -

Downdog Press

5 reps

- 20th August -

Lunge Rotations

10 reps

- 21st August -

Track Starts

10 Reps

- 22nd August -

Side Squats

10 Reps (5L, 5R)

- 23rd August -

Plank Dog Poses

10 Reps (5L,5R)

- 24th August -

Flutter Kicks

20 reps

- 25th August -

Single Leg Squats

10 reps (5L,5R)

- 26th August -

Jump Twists

10 Reps

- 27th August -

Squat Knee Lifts

10 Reps (5L, 5R)

- 28th August -

Figure 4 Crunches

10 Reps (5L,5R)

- 29th August -

Supermans

20 reps

- 30th August -

Push-Up Crossovers

10 reps (5L,5R)

- 31st August -

High Arm Body Squats

10 Reps

'NOW YOU'RE WARM'

Top

WINTER WORKOUT

-daily progressive activity-

HOW IT WORKS

☃️ Perform exercise # 1 on the 1st July, only.

☃️ Perform exercise # 1 and # 2 on the 2nd July, only, and so on…

☃️ Your goal is to perform ALL 31 exercises on the 31st July.

……………………………………

'YOU' choose your fitting action; speed and range for 'all' (body weight) exercises.

This makes it safe and practical for ALL levels - note some 'bridging' alternatives.

Practice solo, with a family member or friend – or even race’a’mate each day.

- 1st August -

Body Weight Squat (45')

10 Reps

- 2nd August -

Push-ups

10 Reps

- 3rd August -

V-Crunches

10 Reps

- 4th August -

Plank

30 secs

- 5th August -

Back Arches

10 reps

- 6th August -

Goanna's

10 Reps

- 7th August -

Back Rotations

10 Reps

- 8th August -

Side Dips

10 Reps (5L,5R)

- 9th August -

Lunges

10 reps (5L,5R)

- 10th August -

Walk outs

10 reps

- 11th August -

Calf Raises

10 Reps

- 12th August -

Leg Rotations

10 Reps

- 13th August -

Diamond Push-ups

10 Reps

- 14th August -

Side Scissors

10 reps (5L,5R)

- 15th August -

Deep Slow Squats

10 reps

☃️ Perform exercise # 1 on the 1^st July, only.

☃️ Your goal is to perform ALL 31 exercises on the 31^st July.