Northerns Squash

Hi all

Hope the Buck Burpee’s yesterday went well.

Home Frenzy 8

TABATA Core Circuit

1. Cardio Spike 1 – Alternating ghosts
2. Knee-to-elbow plane
3. Cardio Spike 2 – Double shuffle floor touch
4. Flutter kicks
5. Cardio Spike 3 – Sprint lifts on 5
6. Crab crunch / Knee touch crunch
7. Cardio Spike 4 – Tuck jacks
8. Bicycle crunch
9. Cardio Spike 5 – Slalom jumps
10. Alternating limb lift plank
11. Cardio Spike 6 – Back and forth jumps
12. Leg drop circles

✅30s work / 15s rest x 3 sets
✅Follow the above cardio spike sequence OR choose your favourites
✅60 – 90s rest between sets

Nice cardio workout!

As per the previous shares, the HD Videos have been uploaded and please consult your coach before commencing.

https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

• Kiddy Frenzy 2

• Home Frenzy 8

• Note: Consult your coach for advice before commencing. This does not replace any current programmes.

Have fun

Afternoon all

You are well and truly into your Home Frenzy work out… Here is Home Frenzy 7 / 10

Buck Furpees
Race around the clock

– 12 burpees
– 200 skips
– 11 burpees
– 200 skips
– 10 burpees
– 200 skips
‘
‘
‘
2 burpees
200 skips
1 burpee
200 skips

Total skips: 2400
Total burpees: 78

Wanna Scale down:
200 skips –> 100 skips & no push up

Wanna Scale up:
200 skips –> 100 DU’s & burpee row

Enjoy today’s workout!

Choose your difficulty; Standard, Scale up, Scale down.

Remember
🥇Home Frenzy comes to an end at 10
🥇But there is more, chat to Andrew or Mark on amffreboot@gmail.com
🥇It will be worth it

✅JUNIORS, consult your coaches before trying.

🎞HD quality of HF 1 – 7 available below

https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

• Home Frenzy 7

Afternoon all.

Enjoy the break yesterday, I hope?

Home Frenzy 6

EMOM Circuit Challenge

Circuit 1
1. Jumping jack combo x 6
2. Core touch combo x 10/20/10

Circuit 2
1. Upper body combo x 4
2. Around-the-World lunges x 3 each leg

Circuit 3
1. Suicide burpees x 5
2. Leg drop combo x 4

Circuit 4
1. Pistol squat combo x 3 each leg
2. Bridge combo x 3

✅Complete the exercise reps & rest for the remainder of the minute
✅Alternate the 2 exercises 3 times per circuit i.e. 6 minutes x 4 circuits
✅Rest 60 – 90 seconds between circuits

A good session to get the week going. Simply click onto the google link below to download the HD video.
https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

• Note: Consult your coach for advice before commencing. This does not replace any current programmes

PS, we will be sharing 10 Home Franzy video’s as open source. Thereafter you welcome to receive more exciting sessions and advice by joining the
Andrew & Mark Fitness Reboot group… More info to follow in the week.

• Home Frenzy 6

Hi all,

It’s weekend and today we launch the first Kiddy Frenzy video; so all the little ones can join in for some fun exercise and hey, perhaps you could do them with your kids as a warm up to your next Home Frenzy.

Kiddy Frenzy 1
Animal Workout …

Just follow the instructions

• Kiddy Frenzy 1

• Note: Consult your coach for advice before commencing. This does not replace any current programmes.

Home Frenzy 5

An active recovery & hip mobility workout is on the cards

✅30sec of each stretch each side accompanied by 20 crunches
✅3 rounds

1. Hip flexor
2. Open stance hip flexor & groin
3. Hamstrings
4. Glutes
5. Downward dog

Enjoy the video below and the google link with the HD versions will also be shared.

• Home Frenzy 5

Have a fab Saturday.

• Note: Consult your coach for advice before commencing. This does not replace any current programmes.

Afternoon all

Did you know, we are now sharing the Home Frenzy Series with 8 provinces countrywide and now going as far as New Zealand, Australia and America!

We are enhancing the programmes, all free to share, as we progress so Home Frenzy 4 will require a google link for better quality. We will be posting the series on a public domain to download at your leisure.

Finally, watch out for the Junior Frenzy making it fun for all ages…coming out soon.

Are you ready?

• Home Frenzy 4

More of a challenging routine than a challenge, to really step it up today.

Being a 6 min video the WA quality is not as good as we want, so please click on the Google link for a good HD quality view.

https://drive.google.com/drive/folders/1PFUch5x8d7SKGmNNDz97vH3K766X4Trj?usp=sharing

An advantage for this Frenzy is an app to time your event as below (Smartwod.timer)

• https://play.google.com/store/apps/details?id=net.smartwod.timer
• https://apps.apple.com/za/app/smartwod-timer-wod-timer/id1248966041

Have fun all …

• Note: Consult your coach for advice before commencing. This does not replace any current programmes.

Regards

NSA