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Fun Family Workouts for Summer Vacation
Ready to get everyone moving?
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The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
One-Hour Workout: Revving Your Swim Engine
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