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Home Workouts

Home Fitness Challenge

In preparation for the retreat we will send you a training plan which focusses on key areas to help you get the most out of the Alpine Retreat.

Below is an example of a home fitness challenge you can try – ‘The 50 Challenge’:

Warm up  5 – 10 Minutes

Make sure you are nice and warm, fully mobilise your body.

The 50 Challenge

  1. 50 Squats
  2. 48 Mountain Climbers each leg
  3. 46 High Knees
  4. 44 Lunges (22 or 44 each leg – Choose your option)
  5. 42 Jack Jumps
  6. 40 Second Plank
  7. 38 Sit Ups
  8. 36 Leg Raise
  9. 34 Second Press Up Position Plank
  10. 32 Ice Skaters Exercise (32 each leg)
  11. 30 Second Squat Hold
  12. 28 Reverse Crunch
  13. 26 Plank Builders (Up and Down can be one or 2)
  14. 24 Burpees
  15. 22 Bridge Raise
  16. 20 Squat Thrusts
  17. 18 Dips
  18. 16 Single Leg Drops each leg
  19. 14 Press Ups
  20. 12 Walk Outs 
  21. 10 Sprint (There and back is 1 or 2)
  22. 8 Jump Squats or Quad Burners
  23. 6 Knee Tucks
  24. 4 Super Slow Squats
  25. 2 side plank each way (30 Seconds to 1 minute)

Cool Down Lower your pulse

Stretch – 5 – 10 Minutes

The aim of this work out is to drop down by two reps as you undertake each exercise.
Rest after each set, then continue straight onto the next exercise.
Have water on hand.
Wear Appropriate sports wear.

Please note – Try this work out at your own risk, if you feel unwell at any point please stop.

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