FG Super6 Series – Challenge 2

Today’s workout is loaded with speed and agility drills to provide an intense and dynamic cardiovascular workout that will not only keep you entertained, but do you a lot more good than 30min of steady paced cardio. The workout contains a number of drills that may be new to you and, therefore, feel awkward at first. Stick with it. The goal is to shift your body through simple movement patterns as quickly as possibly. It looks easy, but it’s not.

Tony’s Class tonight (at 7pm) will run through this same circuit. Everyone is welcome so come down to Factory Gyms for a more social Super6 session.

FG Super6 – Workout 2
Beginner	Intermediate	Advanced
20 Squat Dance	25 Squat Dance	30 Squat Dance
20 Side2Side (S2S) Jumps	25 Side2Side (S2S) Jumps	30 Side2Side (S2S) Jumps
20 Squat Dance	25 Squat Dance	30 Squat Dance
20 Front2Back Jumps	25 Front2Back Jumps	30 Front2Back Jumps
45s REST	30s REST	30s REST
Perform the Circuit THREE Times
15 High Knees	20 High Knees	30 High Knees
10 Gate Swings	15 Gate Swings	20 Gate Swings
10 duck-unders	15 duck-unders	20 duck-unders
10 single leg S2S jumps (5 each leg)	20 single leg S2S jumps (10 each leg)	26 single leg S2S jumps (13 each leg)
45s REST	30s REST	30s REST
Perform the Circuit THREE Times
14 Fireflies (7 each leg)	20 Fireflies (10 each leg)	26 Fireflies (13 each leg)
10 Press-up hold cross-body tuck (5 per leg)	12 Press-up hold cross-body tuck (6 per leg)	16 Press-up hold cross-body tuck (8 per leg)
10 S2S Press-up hold walk	20 S2S Press-up hold walk	15 S2S Press-ups
8 Inchworms	10 Inchworms	12 Inchworms
45s REST	30s REST	30s REST
Perform the Circuit THREE Times
FOR A MEGA WORKOUT Perform the Workout TWICE

No weights are required for this workout and it’s very easy to cheat by doing the exercises incompletely. Make sure you go deep into a squat for the squat dance, duckunders and Gate Swings, are quick on your feet for the side2side and front2back movements, and working hard to get your knees to elbows on the floor exercises. Bare in mind there may be a few unfamiliar exercises here, so study the videos thoroughly before you start or come find me and I’ll run you through them here at the gym.

Chloe

^{Challenge 3}