Monday can sometimes feel like a bit of an uphill mission. I am here to help you make it up that hill and have you feeling on top of the world by the end of this workout.

In this special workout inspired by our favourites at @BUFgirls we work through all of your energy systems to build strength and ensure max fat burn. Starting with 1 minute of plyometrics,we move to 7 minutes of strength work, followed by 15 minutes of cardio, before we head back to your 7 minutes of strength and finish with the same 1 minute of plyometrics. This workout is an intense one and I think there is no better way to start a Monday. Grab yourself a little bit of space outdoors, complete your 5 minute warm up and lets go!

1 minute plyometric:

Burpees / modified burpees – move as fast as you can here.

7 mins strength: AMRAP (As Many Rounds As Possible within 7 minutes)

Push ups  x 20

Sea turtles* x 20

Squat x 20

Lunge walk x 20 (up hill if possible) and jog back to start position

Repeat

15 minute cardio: AMRAP

150 metre run/jog/power walk

80 High Knees

60 Shadow punches

40 Side plank dips (20 e/s)

20 Air squats*

Now repeat the first 7 minutes of strength

Repeat 1 minute of plyo

Remember it’s important you now cool down so that you aren’t too sore to pick up those little bods later. Take a stroll and compete some gentle stretching movements.