Fitness Programme

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Stick to the 'washboard abs to die for' fitness programme!
Our #1 best seller fitness workout specially crafted by the Nanny.
Available for only a limited period.

Warm up - 1.5km (10mins) 1 round

Runs

Base line – 5m- back paddle; 10m; 15m; 20m 5 sets

Ladders + Pylometrics

Ladders:

1. single hop 5 sets

2. double hop 5 sets

3. front-back 5 sets

4. left single side hop 5 sets

5. right single side hop 5 sets

6. left double side hop 5 sets

7. right double side hop 5 sets

8. left side-in-outs 5 sets

9. right side-in-outs 5 sets

Pylometrics: (at the end)

1. frontal side step – 10m cones (5 sets)

2. side side step – (10m 5 sets )

Drills

push ups; crunches; star jumps; squats (10-15-10)

1 round of field

roman push ups; tricep dips; jack knife; mountain climbs (10-15-10)

1 round of field

dynamic push ups; sit ups; burp ups; lunges (10-15-10)

Core

Individual side crunches with medicine ball (30 times )

Partner crunches passing (30 times )

Plank (60sec )

Left side plank (60 sec )

Right side plank (60 sec )