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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
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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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