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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Workout of the Week #4

Workout of the Week #4


Welcome to the Workout of the Week series. Each week, we'll have a new workout for you to try. They're generally quick and require minimal equipment, so they shouldn't interfere with whatever training program you're following. Enjoy!


Need To Know: Do this workout as a circuit (don't rest until you're done with all three exercises). Rest one to two minutes, then repeat two or three more times.


Single Arm Landmine Press x8/side


  • Harder option: add a squat
  • Keep your shoulders and hips squared up and powerfully drive your hand forward in a straight line


Alternating Kettlebell Swing x12


  • Harder option: add a band
  • Remember that swings are hip-driven. Get a slight bend in your knees, hinge hard at your hips, and squeeze your glutes to drive the weight up


TRX Burpee x6/side

  • Harder option: add a bodysaw
  • There's a bit of a balance component to these, so start at a slower tempo than you'd do normal burpees at