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FHHM Week 1 Extended Workouts

The document outlines a 7 day bodyweight workout plan, with each day consisting of 3-5 rounds of various bodyweight exercises like pull ups, squats, and push ups. It provides options to modify the workouts by changing days or adding outdoor exercises. The goal is to complete all 7 days of workouts over the course of a week to build strength and endurance.

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sommy263
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21 views

FHHM Week 1 Extended Workouts

The document outlines a 7 day bodyweight workout plan, with each day consisting of 3-5 rounds of various bodyweight exercises like pull ups, squats, and push ups. It provides options to modify the workouts by changing days or adding outdoor exercises. The goal is to complete all 7 days of workouts over the course of a week to build strength and endurance.

Uploaded by

sommy263
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BONUS extended versions of the

Week 1: Extended workouts if you want to exercise


outdoors or for longer.

MON TUE WED THU FRI SAT SUN

Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7


(1.1) (1.2) (1.3) (1.4) (1.5) (1.6) (1.7)

*Change your days to suit you

WORKOUT 1 WORKOUT 2 WORKOUT 3


4 rounds
Recovery Workout 10 rounds of
as fast as possible
30-minute brisk walk 200m run
20 sec pull ups
(Have kids in the 10 toes to overhead
20 sec squats
pram / bike / scooter) 10 supermans
20 sec push ups

WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7


10 rounds of
400m run - 10 swings 5km run
50 burpees for time or
30 sec sprints of 300m run - 15 swings (time yourself
100 squat jumps
exercise you choose 200m run - 20 swings so you can track
or 300 squats
(running / cycling / 100m sprint as fast your improvement)
rowing / swimming) as you can finish
30 sec recovery

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