14-D ay s to FIT - Day 14

BEG/INT ADV

SIDE SHUTTLE: Full Body

1. Begin from your starting point and sprint to the other side. 5x 7x
1 2. Plant your foot at the line and turn quickly to return to the start. 1minute 1minute
3. Once you reach the start point then continue for time or reps.

BURPEE (up and out): Full Body

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Push your hips back, bend your knees and lower your body into a squat.
2 3. Place your hands on the floor then kick your legs back, landing in a push-up position.
5 x 10 7 x 10
4. Quickly jump back in and return to squat. To finish, jump up off the ground landing softly and go
straight into the next rep.

RENEGADE (PLANK) ROW (NO WEIGHTS): Middle Back (Lats, Biceps, Core)
1. Assume a tall plank position with your hands directly under your shoulders and feet hip-width
3 apart. 5 x 10 7 x 10
2. Hold your body in line as you row one hand up to your ribcage. Place your hand back on the floor.
3. Repeat for the other side and continue alternating for recommended reps.

BODYWEIGHT SQUAT: Quads (Glutes, Hamstrings)

1. Stand tall with your feet shoulder-width apart, toes facing slightly outward.
2. Keep your chest high and shoulders back. Push your hips back and lower your body into a squat.
4 3. Squat as low as you can, aiming for 90 degrees - thighs parallel to the floor.
5 x 10 7 x 10
4. Drive through your heels and return to the standing position and squeeze your glutes.
Tip: Keep your knees slightly bent at the top.

JUMP SQUAT: Quads (Calves, Glutes, Hamstrings)

1. Stand tall with your feet shoulder-width apart, toes facing slightly outward.
2. Keep your chest high and shoulders back. Push your hips back and lower your body into a squat.
5 3. Squat as low as you can, aiming for 90 degrees - thighs parallel to the floor.
5 x 10 7 x 10
4. As you return to the top, jump up as high as possible and land softly on your toes, and sit back into
your heels going directly into your next squat.

LATERAL BEAR CRAWL – Core (Full Body)

1. Start with your hands extended directly under shoulders and your knees on the ground under your
hips.
2. Pop up onto your toes, with your knees about 5cm off the floor.
5 x. 7x
6 3. Walk your left foot and right hand to the side and then bring your right foot and left hand back to
5/way 10/way
your starting position.
4. Continue for 3-5 movements in the same direction and then reverse the pattern and return back to
your starting point.
5. Continue moving side-to-side for reps/time.

PLANK SHOULDER TAP: Core (Shoulders)

1. Assume a push-up position with your hands directly under your shoulders.
7 2. Bring one hand across and tap your opposite shoulder. Return to start. 5 x 10 7 x 10
3. Repeat the move and alternate the shoulder touch.
Tip: Do this as fast as possible with good form, keeping your body strong and hips stationary.

Start and finish with 5 - 10 minutes Cardio

CIRCUIT: PERFORM exercises in order, for example: Circuit One - exercise 1, then 2, then 3 etc. Rest when fi nished all exercises then repeat the circuit starting at the fi rst exercise for.
the required amount of rounds.

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