Holiday Home Workout

Since I was going Down Under for two weeks and was worried I would lose everything I’ve built up training for the Spartan Beast, I asked my PT for homework. This is what he set me (there were limitations because no access to a gym or weights) – I thought I’d keep it posted here for easy reference:

3 Day Workout Plan

Perform one workout every alternate day, e.g.:

  • Monday: Day 1
  • Tuesday: Rest
  • Wednesday: Day 2
  • Thursday: Rest
  • Friday: Day 3
  • etc.

On the weekend or a rest day, do a HIIT workout or skip.

Example HIIT workout:

  1. 2-4 minutes brisk walking / slow jog
  2. 30 seconds – 1 minute sprint all out
  3. Repeat 1 and 2 for 30 minutes.


40 seconds work : 20 seconds rest
Total 5 sets

  • Knee push up + burpee
  • Squat jumps
  • Spider plank
  • Plank pike x2 into plank knee tuck x2
  • Sumo squat hold (inner thigh)

Push-up Burpees

Squat Jumps

Spider Plank

Plank Pike

Plank Knee Tuck

Sumo Squat Hold


1 minute work : 20 seconds rest
Total 5 sets

Towel Row

Assisted Reverse Lunge



  • 2minutes skipping – warm up
  • 5minutes skipping – Low intensity
  • Push up plank = 1 minute
  • 5minutes skipping – Moderate intensity (jump faster)
  • Glute bridge = 1 minute
  • 3minutes skipping – High intensity (as fast as possible)
  • Leg raises (bend knee if feel hip flexor) = 1 minute
  • 4minutes skipping – Moderate intensity
  • Knee tuck = 1 minute
  • 4minutes skipping – Low intensity

Published by Shen-Li

Shen-Li is a stay-home mum to two boys who have been the inspiration for her interest in child development and education. She searches for the balance in child development methods and the educational philosophies that will enable the nurture of happy, confident and successful children. She shares her views and findings at Figur8.

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