Strong Mumma Challenge – Bonus Workouts

AMPRAP Workouts – Complete As Many Rounds As Possible.
Continuously complete the exercises for 5mins, aiming to complete as many rounds as possible with minimal rest between exercises.10, 20, 30 set combinations.
For tips & technique refer to my tutorial video. No equipment required:
10 Dips – Variations: Seated ground and hinge back, on chair with knees bent, on chair with legs straight
20 Squats – Variations: Body Weight, Weighted
30 Mountain climbers – Variations: Inclined chair – slow, inclined chair – fast, full push up position slow, full push up position fast. Complete on elbows & incline if you have weak wrists

CORE WORKOUT EXERCISES – refer to tutorial for technique

Plank hold x 1 min
Plank drops x 20
Cat cow x 10
Bird dog x 10 each side
Back extensions x 20
Flutters x 20
Aim to complete 2-3 set depending on time available

DISCLAIMER: You must receive clearance to exercise from Your health care prior to starting any new exercise regime. Never disregard the advice of medical professionals, or delay seek it because of things you have read in this ‘Busy Mums Fast Fitness Guide’. The content on the program is not intended to be a substitute for professional medical advice, diagnosis or treatment. You release and indemnify Nurtured Fitness, contractors & employees from and against any actions or claims howsoever arising from any injury, loss, expense, damage of any kind or death caused to Your in connection to or directly or indirectly related in any way to Your participation in Nurtured Fitness guides.

If You engage in online training with Nurtured Fitness Programs, you acknowledge that you are not being monitored by any trainer and there is no liability to the trainer, Nurtured Fitness, its contractors, employees or studio if there is an injury sustained.

When participating in online training, You will be solely responsible to ensure the exercise area is clear, sufficient space to complete the workout, all obstacles/hazards are removed, equipment is safe & appropriate and the area is safe for any other person’s who may be in your home at that time. We recommend not exercising on very hard surfaces like concrete, but instead use an appropriate exercise mat or slightly softer flooring.