Wellbeing
Get some tips this Dry July!
Workouts by Sam Wood
By Sam Wood on
Like what you see? Devised by Sam Wood (a Dry July Ambassador) there’s plenty more where these came from! Sam would love you to join him and thousands more for a month of great food, challenging fitness and Dry July specific mindfulness to make the most of your month off booze! Head to28bysamwood.com to get started!
Home Full body Workout
Warm up (30 secs of each)
On the spot High Knee Jog
Star Jumps
Butt Kicks
Plank
Full Body Circuit.
Aim for 45 seconds on each with 15 seconds recovery. Exercises can be done as slowly as needed.
Complete 4 rounds
Push-ups
Squats
Curl and Press
Hip Lifts
Chair Dips
Lunge and row (left leg/right arm)
Lunge and row (right leg/left arm)
Finisher
10 minute continuous slow jog and stretch.
Speed does not matter: just try not to stop!
Park Session
Warm up
Brisk walk or jog to your nearest park or oval as warmup.
Complete the following 3 mini circuits:
Fast strides for 40 metres and lunge walk back x 4
Side step shuffles - 40 metres right, complete as many push-ups as you physically can and side step shuffle
back. Complete x 4
Backward jog - 40 metres, complete 30 squats as deep
as you can and easy jog back. Complete x 4
Finisher
Brisk walk or jog from park or oval back home and light stretch as cool down.
Home Boxing Workout
This one can be done anywhere! You just need some light resistance (cans of soup, cartons of milk or 1kg – 3kg dumbbells).
Warm up (1 min of each)
Skipping or gentle side to side jumps
Windmills
Jog on the Spot
Complete the following circuit.
Try and work for 45 seconds on each exercise with 15 secs rest
between each and complete x 4
Punches in front of the body with cans of soup or light dumbbells
Uppercut punches
Punches above the head
High knee fast jog
Sit-ups
Leg lowers
Fast jog butt kicks
Finisher:
15 minute jog.
Or, if you live near stairs or a hill: Work as hard as you can up the hill/stairs and walk back down and work for 20 minutes and then stretch.
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