Thursday Workout

Thursday WorkoutPart of the 7 Day Exercise Plan.

Yesterday’s bodyweight circuit included jumping jacks, lunges, high knees and squats, so today we will give the legs a little rest and work more on the core and upper body.

Warm up with a short jog / jogging on the spot for a few minutes to get a warmed up.

  • 20 calf raises
  • 20 push ups
  • 20 back extensions
  • 30 second plank
  • 20 mountain climbers
  • 20 bench / chair triceps dips
  • 20 crunches

120 repetitions in total. Repeat at least three times and keep a record of time. Aim to improve time and number of circuits. Print version.


For the calf raises simply stand up straight and then lift yourself up on the balls of your feet, hold for a second and lower. Keep the movement slow and steady. Keep your hands on your hips and back straight. If you wish to add extra resistance hold some weights in each hand.

Perform the push ups with good form. If you cannot complete 20 in one go stop and rest rather than use poor form. If you cannot complete the 20 on your hands/feet move to your hands/knees.

When doing back extensions lie on your stomach keep your hands by your temples and look forwards on the raise. Hold for a second and lower. Repeat.

The plant is one of the best core exercises. Aim to hold solid for 30 seconds. Keep a timer on the floor in front of your so you can check the time.

The mountain climbers are done by starting in the raised push up position and then bring one knee towards your chest. Then start alternating knees, as you bring the rear forward and under the other extends straight behind. Start by performing them at a steady rate and as you get better start increasing speed. Keep your backside stead, the movement should be lateral with the legs and core, not by raising and lowering the backside!

End with standard crunches. Usual rules apply – don’t hold he head, squeeze the abs.

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