18 May Workout 7pm class

Hey guys, Matt here from Magnum Online. This is going to be the first recorded workout for the live session that was up 7pm so first I'm going to explain the workout. I'll run you through a warm up couple of stretches, then you can do the workout on your own. And then I'll run you through a couple of warm down exercises as well. So without further ado, we're going to do a AMRAP workout. So as many rounds as possible. We're doing about a 25 minute circuit. How it's going to work is we have six exercises. We're going to do one minute for each exercise and at the end of the six minutes we're going to have a 30 second break. So we'll make it a one minute break and then we'll go past six minutes, all the way up to about 25 minutes. We're doing about four rounds, do as many rounds as we can. So the first exercise is going to be high knees and squats, push ups, sit ups, burpees and lunges. But first I'll take you through a quick warm up and some stretches. Just make sure we're going to do dynamic stretches for this one to make sure our body is nice and warm. And then when we cool down, we're going to do static stretches. So first we'll go into some warm up routines. So we're just going to start off with high knees for a couple of rounds. Back into high knees up. We'll go back into our kicks. Now we're going to call the diary stretches. So in, across, forward, across. Come in last time. All right, another stretch. We'll be around right hand or left on the screen. So just the opposite foot, nice and quick. So I'm going to boom up, boom. And then we're just swinging out to do this. Perfect. We're going to run arm first, left arm, right arms. We're backwards and it should be all good, all warming up. So I'm just going to quickly explain each exercise and then we'll go through it. So you got high knees first. Let's go to warm up. First exercise. Got squats shoulder width apart, place my hands out front, then all the way down. All right. Third one is push ups. Those two guys doing it onto two feet, tread out. Obviously you can just do it underneath. And we're going to do sit ups number four. Remember to touch your toes, hands back. All right, Good balance. So we're going to go up, straight down, chest to the floor and then back up for one rep. So we're going up. That's one rep down, chest to floor. So four motion four. Cool. And then it lunges. So lunge forward. One, two on the side. Perfect scrubbing, guys. We're going to do one minute of each exercise, so six minutes per round. We have a one minute break after each round, so it should go for about 25 minutes. Cool. Sweet. Now we're just going to do some cool down exercises for stretches. So very, very easy on the ground. We're facing in as close as you can. Hold your bottom of the feet. Use your elbows. Push down on your knees. I'm going to hold this for about 30 seconds and then pull one leg out. Now if your right leg's out, use your left arm. Reach out. Now, I'm not very flexible, so both of you guys can go a bit further. Hold that for 30 seconds. You switch over. Bring that left leg out using the right hand. All right, so three of those. Now we'll stretch the arms. Simple. Right arm across. We'll do this for 30 seconds. You'll swap. You're going to want to do this one for 30 seconds and then you'll just do the one over at the top again. We'll jump on this one for 30 seconds when you're done. Should be all good from there. Just remember to do static exercises. Static stretches, 30 seconds each one and do it three times round. You should get a good amount of stretching in there. Make sure as well each time you're pushing it a little bit further to making sure you are stretching out those exercises or those muscle groups. Sorry, but yeah, I'll see you at the next workout. Hopefully.