Day Five

Time Exam

Workout Length

30min

Skill Level

Rookie

Time is your enemy and best friend. You’re racing against time, and wishing it’d be over with sooner, perhaps. Can you last the full-time, and finish the workout in thirty minutes or will you need to cut yourself a few extra minutes? Only one way to find out.

Your Trainer:

Kris Black

Kris specializes in behavioral change, muscle building, and sports performance. His workout programs range from general fitness to outstanding physical conditioning. Amongst other things…

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  • 1
    Stationary Row

    Finish one exercise & then move onto the next one. Perform three rounds.

    + Full Workout Description + Watch An Example
    • 250 meters
    • 250 meters
    • 500 meters

    1. Firstly, you need to set the resistance of the rower to the desired amount. Once you have done this, take a seat on the rower and place your feet into the foot holders. Have your heels tucked into the base of the holders and the straps pulled tightly over each of your shoes (just below the base of your toes). After this, you need to set the program you wish to complete from the display unit (if applicable).

    2. Next you will need to take hold of the oars (handle) by bending at your knees and hip joints and slightly leaning your torso forward whilst maintaining a straight back.

    3. Now exhale and simultaneously push through the middle of your feet to extend your knee and hip joints so that your legs straighten out (slight bend at your knees) whilst pulling your arms in towards your abdominals. In order to create this movement, retract your shoulders and pull hard with your arm and back muscles. Tip: Your back should remain straight throughout this movement.

    4. After a brief pause, inhale and return the oars back along the same path into the starting position, ready for the next row.

    5. Continue in this manner until you complete the recommended amount of exercise.

  • 2
    Jumping Lunges

    Finish one exercise & then move onto the next one. Perform three rounds.

    Variations: Dumbbell Walking Lunges or Barbell Lunges.

    + Full Workout Description + Watch An Example
    • 15 each leg
    • 15 each leg
    • 15 each leg

    1. Take a step forward (slightly larger than a normal step) and as you land, drop your body down so that you create two right angles at your knees. Inhale as you do so whilst maintaining a straight torso.

    2. Make sure that you keep your front knee over your heel and not over your toes. Your front shin should now be perpendicular to the floor.

    3. As you exhale, you need to direct force through your quadriceps and glutes in order to drive your body upward and into a jumping motion. As you leave the floor you will reverse your stance by bringing your back leg forward and your front leg back.

    4. As you land, you land into the next repetition by bending at your knees and hips to create right angles at the joints of your front leg, inhale as you do so.

    5. Alternate in this manner and repeat for the recommended amount of repetitions.

  • 3
    Squat Jumps To A Box

    Finish one exercise & then move onto the next one. Perform three rounds.

    Variations: Barbell Step Ups or Dumbbell Step Ups.

    + Full Workout Description + Watch An Example
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    1. Set up a box/step/bench in front of you at the desired height. Stand upright with your arms beside your torso and adopt a shoulder width stance. This will be your starting position.
    Inhale and descend into a squat position by bending at your knees and hips. Once your hips are at 90 degrees, exhale and press through your feet explosively using your thigh and glute muscles in order to generate enough power to jump up and onto the box/step/bench infront of you.

    2. When you land on the platform, bend at your knee and hip joints once more and extend upward into a standing position.
    Inhale and step back off the box/step/bench back into your starting position.

    3. Repeat for the recommended amount of repetitions.

  • 4
    Jump Rope

    Finish one exercise & then move onto the next one. Perform three rounds.

    + Full Workout Description + Watch An Example
    • 60 seconds
    • 60 seconds
    • 60 seconds

    1. Grab a handle in each hand of a skipping rope with the band gently laying on the floor behind you. Rotate your wrists so that the rope comes up and over your head, when it reaches the floor in front of your body jump over it. Find a speed at which you can maintain this movement repeatedly.

    2. Continue until you have completed the prescribed amount of exercise.

  • 5
    Push-Ups With Feet On Exercise Ball

    Finish one exercise & then move onto the next one. Perform three rounds.

    + Full Workout Description + Watch An Example
    • 12 repetitions
    • 12 repetitions
    • 12 repetitions

    1. To start this exercise kneel down on the floor with an exercise ball close by, and lean forward so that you are now weight baring on your arms. Have your hands placed just outside of where your chest would be.

    2. Next you will need to place your feet on top of the exercise ball so that your body is suspended above the floor, the only points of contact (with the floor) should be your hands and the exercise ball. Your body should be in one straight line from head to toe and your arms vertical from the floor under your chest.

    3. This will be your starting position.

    4. While inhaling, slowly lower your chest towards the ground while flaring your elbows out wide. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line.

    5. Pause for a brief movement, exhale and press through your palms to return your body along the same path to the starting position. Tip: Squeeze your pectoral muscles as you do so and when you get to the top of the movement, do not lock your elbows out. Remember to keep your body straight throughout.

    6. Repeat the movement for the recommended amount of repetitions.

  • 6
    High Knees

    Finish one exercise & then move onto the next one. Perform three rounds.

    + Full Workout Description + Watch An Example
    • 30 seconds
    • 30 seconds
    • 30 seconds

    1. Stand upright with your arms beside your torso and adopt a shoulder width stance.

    2. This will be your starting position.

    3. Inhale and lift your left leg up infront of you until your knee and hip joints are at 90 degrees. Then have your right arm bent at a 90 degree position at your elbow.

    4. Exhale and swap your left leg for your right and your right arm for your left.

    5. Continue to elevate your knees in alternating fashion whilst swapping your arms over so they are always opposing your legs. Tip: Take shallow breaths whilst you are performing the movement.

    6. Alternate as fast as you can to simulate a running motion but standing still. The higher you can get your knees, the better!

    7. Repeat for the recommended amount of repetitions.

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