Mako Workout No#1

Ahoy Mako. Have you done your Number #1 today?

With Christmas holidays drawing to an end, gym memberships are being renewed, livers are drying out on the clothesline and we have all changed into our stretchy pants. Now is the time to dust off our paddles and hit the water (and our workouts) HARD.

I will be posting some interesting (and different) workouts that you can do in the gym or even at home. Please come and chat to me regarding correct techniques or the weight that you should be using.

Mako Workout Number #1 is a cheeky little number all about keeping the heart rate up whilst doing some power moves as well. It takes about 30 mins to roll through the set 3 times. The aim is to complete all 9 exercises quickly without break, taking a few minutes break only before the next round. Please remember to warm up thoroughly and cool down/stretch afterwards.

Workout: Here is the Youtube Link to Mako Workout No#1 https://youtu.be/Wtdc_CoAi2w

9 exercises. 3 rounds. 30 minutes.

1. Chin ups weight-assisted – 20 reps
2. Kettlebell Swing 2 hands – 20 reps
3. Dynamic Plank – 20 reps; alternate arms
4. Kettlebell Squat – 20 reps
5. Seated Row – 20 reps  
6. Bosu Situps Arms Extended – 20 reps
7. Lat Pull-Downs– 20 reps
8. Up and Overs – 20 reps
9. Tricep extensions – 20 reps

I’ll love hearing your feedback on Mako Workout no#1 on Facebook or at training. With a 500 calorie burn on this one, let’s all aim to do our Number#1s this week.

Paddles Up, Chicki