Every minute on the minute “EMOM” is a great kickstart to any day! Start on the minute complete 15 Burpees – rest once complete. On the next minute 20 HRPU - rest once complete, On the next minute 30 squats - rest and so on. Once you complete the rest go back to the top and start again. The harder you go to beat the minute the more rest you have! Go through 4 times. This 24 minute workout. Set a timer for 24 Intervals, use the 6th minute to catch your breath and reset. Set High 1 minute/ Low 00 time. 6 exercises//1 min intervals //4 rounds 1. 15 Burpees /Opt CTF 2. 20 HRPU 3. 30 Squats/ Opt weight or Jumps 4. 40 Mountain Climbers 2=1 5. Sprints x 10 or 150m Run 6. REST This workout can be pushed for a bit more intensity if you wish. Add Chest to Floor in the burpee or add weight to the squats if you have at home or add more reps if you are getting too much rest. Alongside it – don’t be put off – drop down the reps and make it achievable for all. Enjoy. #wotd #northernarena #isolationworkout #keepingyoumoving #lifesgreatwithnorthernarena #changinglives #issolationnz #athomeexercise #exercise

This pyramid is a great challenge – lots of different exercises. Start with a RUN, work up the Pyramid, at the top RUN, then start back down the Pyramid till finish with the RUN. Most exercises are body weighted but feel free to add in weights if you wish on the Squats and Jump Lunges. Set a Timer, One interval for 26 mins and then try to smash it out. 10 Exercises/Pyramid/26 mins RUN 150M 1. 10 Bear Crawl F+B = 1 2. 20 Flares/Amberlee Frogs 3. 30 Squats 4. 40 Burpees 5. 50 Mountain Climbers 1=1 RUN 150m 6. 50 Air Jack/Jump Jack 7. 40 Bolt Push Up 8. 30 Jump Lunge 2=1 9. 20 Donkey Kicks 10. Walkout + Press Up RUN 150m Enjoy this workout Team! #wotd #northernarena #isolationworkout #keepingyoumoving #lifesgreatwithnorthernarena #changinglives #issolationnz #athomeexercise #exercise

Start at 1 rep of each exercise and work up to 2 reps, 3 and finish on 10 reps of each. Add a 50m run in between each set. You will feel awesome when you reach the top! Set a timer for 28 minutes and GO! Ladder Up 1. Bear Crawl F&B=1 2. Full Situp 3. Squat Jump 4. Speed Ladder 5. Air Jack /Jump Jack 6. O/H Squat Walk 7. Commando 8. Plank Jack 9. Burpee Jump Lunge 10. Squat Walk out #wotd #northernarena #isolationworkout #keepingyoumoving #lifesgreatwithnorthernarena #changinglives #issolationnz #athomeexercise #exercise

Here is a big rep challenge for you. Start at 100 reps and work down to 25. Run in between each rep change.. i.e do all the 100 rep exercises, then run and move to 50’s. You need your head in the game for this one! Set your timer for one interval 28 mins and enjoy! 9 Exercises/ Cardio Endurance/28 mins 1. 100 Drop Squat 2. 100 Curtsey Lunge 1=1 3. 100 Plank Jacks 4. 150m RUN 5. 50 CTF Burpees 6. 50 Switch Climber Pushups 7. 50 Commandos 8. 150m RUN 9. 25 Thrusters 10. 25 Get ups 11. 25 Full Situp Enjoy #wotd #northernarena #isolationworkout #keepingyoumoving #lifesgreatwithnorthernarena #changinglives #issolationnz #athomeexercise #exercise

Start at 2 reps of each exercises and add on 2 reps each round. This has a 50m run or 10 shuttles in between each round. Set a timer and aim for 14 reps and above. Start at 2 reps/10 exercises/26 mins • Thruster • Prisoner Jump Lunge • Full situp • Mountain climber Push up • Drop Squat • Bear Crawl • Tricep Press up • Squat and Press • Speed Ladder • Air jack Jump Jack 50 Run / 10 Shuttles Enjoy.

This super circuit can be used as a 15 min burst or a finisher to any workout. Set your timer for 5 rounds, 30 seconds of work with 10 sec rest, no break between rounds! It is guaranteed to get your heart rate up. Remember you can add weights if you like! • High Knees/Sprint • Tricep Press • Rebound Squat Jump • Speed Ladder • Plank Jack • Burpee Jump Enjoy.

This is a timed challenge. Set a timer and go for it. 100 Burpees as fast as you can! 100 BIG ONES! Bring on the Burpee Challenge. Whatever your time, use as a benchmark to challenge yourself again in 4 weeks.

Monster Partner/Family Challenge! Grab your family members or friends and give this group workout a go. One person works and the other/s rests (the more people you do this workout with the less reps each individual has to do). ** You must complete 100 reps of each exercise collectively within your group to move on to the next exercise** • Mountain climbers • Squats • Sit Ups • Press ups • Jump Jack • Frogs • Walkout (Press Up Optional) • Donkey Kicks • Jump Lunges • Burpees Time yourselves and challenge someone else to give it a go and beat your time.

This is a short and sweet 20 minute body weighted circuit with no rest in between each set. Extend it out by starting with a 1km warm up and finishing with a 1km fast paced run. Great for the whole family and you can adapt the exercises where you see fit. 6 Reps / 6 Exercises / 6 Rounds • Burpee Jump Lunge • Bolt Push up • Lateral Squat Jump • Bear Crawl • Curtsey Lunge R+L=1 • Flares

This is a classic Pyramid workout with a twist. Start at 1 rep of each exercise, then 2 reps, 3 reps until you reach the top being 10 reps. Then commence your way back down the ladder for example, 9 reps, 8 reps, 7 reps until you reach 1! This is simple but effective Cardio kicker. • Mountain Climber Push ups • Situps • Squats • Burpees • 10m Sprints

This circuit is a challenge. The Dirty 30's circuit requires you to complete 30 reps of each exercise for one round. The catch: **You must complete 10 Burpees after every exercise!** The Burpee Kicker is to keep the heart rate high and the calories burning! Work hard through every exercise making sure you are hitting the range and technique. 30 reps/ 15 exercises/ 1 Round Timed • Squats • Plank Jack • Jump Lunge • Mountain Climbers R+L=1 • Situps • Frogs • Walkout • Air Jacks • Speed ladders • Drop Squats • Crunch • Commandoes • Sprints 10m • Donkey Kick • Lateral Squat Jump Enjoy!

Start this with 10 reps of each exercise, then repeat all for 9, 8, 7 down to 1 rep then back up to 10 reps. This is a great little cardio burn. 7 Exercises / 10-1-10 / 28 mins Sprint Air Jack Push Up Row Mountain climber Knee touch Prisoner Jump Lunge R+L=1 Surfer Burpee Star Crunch