Holiday Workout
MP3 Workout Files
(Right Click on the above link and ‘Save as’ to your computer. When its finished downloading double click to add it to iTunes. From there you can transfer to your iPod)
Instructions
1. Download and transfer this MP3 to your iPod.
2. Before doing the workout make sure you warm up. Go for a 20 minute walk and find a nice patch of grass in the sun.
3. Complete the workout.
4. Walk home.
How it works
The MP3 file is 16 minutes long with very basic voice prompts. The first 30 seconds is just music to give you time to prepare yourself mentally for the challenge ahead.
The workout is made up of 3 rounds.
Each round contains 5 exercises completed for 30 seconds each, with 30 seconds rest in between each exercise. There is a 1 minute rest in between rounds.
Your goal is to complete as many reps as possible in the 30 second time frame. Based on your level of fitness you should be working within a RATE OF PERCEIVED EXERTION (RPE) out of a scale of 10.
Level 1 is the lowest and is the difficulty of a walk in the park, whereas a Level 10 is a 100 metre sprint at full exertion.
Beginners should aim to be at an RPE of 4 or 5
Advanced exercisers should aim to be at 7 or 8
Exercises
1. Bodyweight Squats (if you want a challenge make it a jump squat)
2. Static Lunges / Left Foot Forward
3. Static Lunges / Right Foot Forward
4. Pushups
5. Burpees
That’s it. Complete each exercise for reps and count how many you do. Over your holiday try and increase your TOTAL reps per exercise by 10 – 20% to show that you’re making improvement.
ALWAYS cool down after a workout and do 5 – 10 min of stretching.
If you have any questions feel free to email me. Always consult your Doctor prior to starting an exercise program, especially if you’ve been lazy and have done nothing for the last few weeks. 
