PART 1

If you're short on time and are looking for a quick way to exercise, why not try our 10-Minute Workouts. Exclusive to Fitness First first, these workouts are simple and require very little equipment, so can be done inside or outside of the gym. 

WARM UP
Complete a safe and effective warm up prior to starting these 10 minute workouts.

WORKOUT STYLE DIRECTIONS
EMOM
Every minute on the minute

Equipment:
Plyo Box and ViPR		 Start each minute by completing the 2
exercises back to back. Complete for 8
full rounds (8 minutes) and then complete
additional accessory exercises, designed
to improve performance for the next workout.
EXERCISE REPETITIONS
Lateral Plyo Box Overs 8 repetitions. Male red plyo box, Female blue
plyo box
ViPR Log Press 8 repetitions. Male weight 16kg, Female 8kg
ACCESSORY EXERCISES REPETITIONS
Single Leg Glute Bridge 60 seconds - 1 set of 30 seconds on each leg
Downward Dog (hold) Hold for 60 seconds

 

WORKOUT STYLE DIRECTIONS
Circuit


EQUIPMENT:
Dumbbell, Kettlebell		 Complete the first 3 movements as many
reps as possible in 60 seconds each and rest
for 60 seconds. Complete a second round
and rest for 60 seconds before completing
the accessory exercises once.
EXERCISE REPETITIONS
Alternating DB Snatch 60 seconds. Male 10kg, Female: 4kg
Hand Release Push Ups 60 seconds. Bodyweight.
Single Arm KB Shoulder
to overhead		 60 seconds. Male 16kg, Female 8kg
ACCESSORY EXERCISES REPETITIONS
BW Plank Row 60 seconds
BW Alternating Single Leg
Deadlift (toe touch)		 60 seconds