Warming Up 5 mins
Nuclear Family, Nuclear Fun
1. Free Burpee Jump
- Stand with your feet hip apart. Lace your palms on the ground.
- Keep your core and hips elevated as you jump your legs back into the high plank.
- Return to the high plank by bending your elbows and doing a push-up.
- Now leap to the outsides of your palms with your feet and burst up. As you hop as hard as you can, reach your arms aloft.
15 reps x 2 sets
Circuit Session 30 mins
*Start with any equipment, and move on to the next. Repeat the circuit 3 times.
1. Dumbbells: Squat Shoulder Press
Target: Thighs, hips, shoulders, triceps
- Stand with your feet shoulder-width apart and hold dumbbells in both hands by your side. Keep your torso neutral throughout the movement.
- Brace your core and lower your hips down to squat.
- Push your body to stand up with your feet. Meanwhile, lift the dumbbells to your shoulder with your arms bent and palms facing your ears.
- Then, push your dumbbells straight overhead.
- Hold a second and return to the starting position.
20 reps
2. Vest: Weighted Burpee Jump
Target: The whole body
- Wear a weighted vest and stand with your feet hip apart. Lace your palms on the ground.
- Keep your core and hips elevated as you jump your legs back into the high plank.
- Return to the high plank by bending your elbows and doing a push-up.
- Now leap to the outsides of your palms with your feet and burst up. As you hop as hard as you can, reach your arms aloft.
15 reps
3. Half-ball Balance Trainer: Plank
Target: Core, glutes
- Place the half-ball balance trainer flat-side down on the floor.
- Put your hands on it and keep an equal distance apart in the middle. Keep your back flat.
- Step back. Engage your abs, glutes, and lower back; and maintain this position.
- If you have wrist issues, do this on your elbows instead.
60s
4. Trampoline: Run ’n’ Box
Target: Core, quads, triceps
- Alternating punch straight forward while having quick steps on the mat.
- Tighten your body to move quickly.
30 reps
5. Mat: Side Plank
Target: Obliques, glutes
- Lie sideways with your chest forward and one leg piled the other.
- Now raise your body with the support of your elbows and arms while keeping your hips in the center.
- Make sure your shoulder is in line with your elbow, and your head is in line with your feet.
60s
Stretching 15 mins
1. Shoulder-Out Rotator Stretch
Target: Shoulders
- Start sitting tall. Reach across your back with your right hand, having your palm and elbow pointing out.
- Use your left hand to grab your right hand or wrist, and gently pull forward.
- Hold this for up to 1 minute, then repeat the movement on the other side.
1 rep x 2 sides
2. Supine Hamstring Stretch
Target: Hamstrings
- Lie on your back and bring your right leg straight up.
- Gently pull the right leg toward your torso by the hands behind the right thigh to stretch the right hamstring.
- Hold it for 10 seconds. Switch to the other side and repeat 3 times on both sides.
3 reps x 2 sides
3. Pigeon Pose
Target: Glutes
- Start on all fours. Cross the right leg in front. Then, extend the left leg behind.
- Keep your hips and shoulders facing forward, and press the left hip towards the mat.
- Walk your palms as far forward as is comfortable. Hold this for up to 1 minute, then repeat the movement on the other side.
1 rep x 2 sides
4. Kneeling Quad Stretch
Target: Quads
- Lunge forward with your right foot. Then, slowly drop your left knee to the ground.
- Grab your right foot with your right hand and pull your right heel towards your hip by hand while keeping your torso straight to maintain balance.
- Hold this for up to 1 minute, then repeat the movement on the other side.
1 rep x 2 sides