Work Out of the Month- February

Workout of the month

1000m row
15 box jump
15 floor press
15 burpees
750m row
15 box jump
15 floor press
15 burpees
500m row
15 box jump
15 floor press
15 burpees
250m row
15 box jump
15 floor press
15 burpees

Try to complete this entire circuit as fast as possible!

The idea here is to try and spike the heart rate whilst doing functional movements in order to get a little stronger and fitter and the same time!

Box jump
if you're not comfortable with jumping feel free to just do either weighted or body weight step ups in order to to get a similar workout to using the box jump
Personally I would recommend jumping onto a lower step before doing step ups as its he jumping that will recruit more of an explosive movement which most of us don't do too often!
If you need to make it more difficult just jump onto a higher step!
We also recommend jumping UP but stepping DOWN as this will help prevent Achilles damage

Floor press
We are using a floor press here as it requires little equipment and it forces you to use control otherwise you smash your elbows into the ground! If you like feel free to lie on your step or grab a bench.
If you'd like to make the movement easier feel free to do press ups or use a lighter weight
If you're more experienced feel free to use the bench press equipment on the gym floor in order to load your weight and push yourself a little harder

Burpee
Simple, from a press up position, jump your feet under your stomach, stand up, jump and return to he press up position!
To make this easier feel free to walk your feet in and out instead of jumping them or use a step for your hands
To make this more difficult add a press-up before you jump your feet under

Record your total time and the next time you try this workout aim to complete t faster than before!

If you need a reminder or a demo of anything don't be afraid to ask any member of the ONE Fitness team :)