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View Play Lists: All Canned Workouts Step Up!Freakout Fridays

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#91 CW: Freakout Friday – 20th Nov 2020 – The one that was recorded on Mon 23rd -
Talk: Metabolic Damage, true?
1, Space Invaders
2, Skipping, on the stop
3, Step Back, Step Out
4, Double Diagonals
5, Dumbbell Curls & Bumkicks
6, L Press
7, Bent Over Reverse Flies
C1, Alternating Toe Touches x12
C2, Frankinstiens x20
C3, Oblique Jacks x20
#90 CW: Step Up or sit Down! 18th Nov 2020 -
Talk: Sit-Ups Gives You Abs
Step Aerobics
1, Seated Jack Knife
2, Seated Reach Overs
3, Chicago Round Over
4, Seated Single Leg Circles
5, Seated Marching Out and In
6, Sit to Stand
7, Seated Ab Crunch
8, Seated Penguin Crunch
9, Seated Russian Twists
10, Seated Toe Touches
#89 Canned Workouts – 16th Nov 2020 – The Other One with the Wrong Overlay – Sorry! -
Talk:Mental Health Update & Genetics Stop Me Losing Weight!
1, Dumbbell Squat Calf Raises
2, Fore and Back Lateral Leg Raises
3, Knee Raise to Glute Kickback
4, Side Raised Hand Turns
5, Dumbbell Punches
6, Triceps Overhead Extension
7, Bent Over Low & High Dumbbell Row
C1, Flutter Kicks x40
C2, Prone Heel Beats x40
C3, Prone Crisscross x40
#88 CW: Freakout Friday – 13th Nov 2020 – The Stream that is NOT unlucky, much? Also, Children in Need. -
BBC's Children in Need
Talk: Skipping Breakfast vs. Your Metabolism
1, Dumbbell Ski Jumper Squat
2, 4 Corner Push Step
3, Open and Close the Gate
4, Reverse Lunge Clap Under
5, Co-Ordinates
6, Dumbbell Punch Downs
7, Alternating Shoulder Press
C1, Reach Over Row x50ea
C2, Hip Hulas x50ea
#87 CW: Step Up! 11th Nov 2020 – Banded Workout -
Talk: Should I squat below 90 degrees?
Step Aerobics
1, Pulsing Squats
2, Single Leg Side Kick to Knee Raise
3, Speed Uppercuts
4, Banded Pull Outs
5, High & Low Banded Row
6, Banded Pull Downs
7, Banded Triceps Pull Outs
C1, Plank Knee Pull-In x
C2, Twisting Back Raise
C3, Prone Heel Beats
#86 Canned Workouts – 9th Nov 2020 -
Talk: Females Fear Weights and Bulk?
1, Squatted Punches
2, Lunging Sweeps
3, Press Up
4, Dumbbell Draw Pull
5, One Potato, Two…
6, L-Raises
7, Hand Turn Overs
C1, Ab Crunches x20
C2, Penguin Crunches x20
C3, Reverse Penguin Crunches x20
#85 CW: Freakout Friday – 6th Nov 2020 – Back in the saddle again! -
Talk: Protein vs. Kidney Damage
1, Travelling Side Squats
2, Fencers Lunge
3, Full Push Forward
4, Reverse Lunge Back Swing
5, Fast Feet
6, Attitude Pulse
7, Arabesque Turnout
8, Bridged Heel Walk Outs
9, Scissor Twists
10, Quadrupeds
#84 Canned Workouts – 2nd Nov 2020 – Back to School, High Winds and new Lockdown! -
Talk: Fasted Cardio and Fat Burning
1, Sumo Squat Side Knee
2, Single Leg Squats
3, Circular Squats
4, Dive Bomber
5, Lunging Punch
6, Pike Press Up
7, Bent Over Face Pulls
C1, Plank Knee Ups, In & Out x20
C2, Plank Kick Outs x20
C3, Circular Good Mornings x20
#83 CW: Freakout Friday – 30th Oct 2020 – Halloween Special 2020! -
Talk:Protein Absorption
1, Zombie Squat
2, Pouncing Werewolf
3, Slasher!
4, Thriller
5, Zombie Box Step
6, Good 'Mummy'
7, Axe Attack
8, Creepy Crawler
9, It's Alive
10, Stir the Cauldron
#82 CW: Step Up! – 28th Oct 2020 – High Winds, Hard Core, Broken Equipment and Forgotten Exercises and MORE! -
Talk: Egg Yolks and Cholesterol 
Step Aerobics
1, Ab Crunch
2, Reverse Crunch
3, Bent-Knee Leg Overs
4, Quadruped
5, Cat & Camel
6, Elbow to Hip
7, Prone Crisscross
8, Clapping Alternating Single Leg Raise
9, V Spread Elbow to Knees
10, Raised Feet Glute Bridge
#81 Canned Workouts – 26th Oct 2020 – The Rambling and ‘Rambling’ Stream -
Talk: Do Carbs Make You Fat?
1, Cross Body Squat
2, Squat to Lunge
3, Knee Up Knee Out
4, Alternating Lateral Raise
5, Dumbbell Upright Row
6, Dumbbell Bent Over Row
7, Weighted Pendulum
C1, Otis Ups x16
C2, Single Leg Overs x16
C3, Weighted Glute Bridge x20
#80 CW: Freakout Friday 22nd Oct 2020 – I Made it stream! -
Talk: Does fat make you fat?
1, Dumbbell Swings
2, Squat Knee Raises
3, Sumo Squat Stamp
4, Reach Over Row
5, Thriller
6, Dumbbell Curl to Press
7, Alternating Triceps Kickback
C1, Dumbbell Oblique Crunches x20
C2, Figure of Eight x10ea
C3, Dumbbell Good Mornings x15
#79 CW: Step Up! – 21st Oct 2020 – Advanced Tryout! -
Talk: Fresh or Frozen?
Step Aerobics
1, Step Ups
2, Assisted One-Arm Press Up
3, Switch Lunge
4, Pulsing Squats
5, Star Jumps/ Step Outs
6, Alt. Shoulder Press
7, Side-to-Side Touches
8, Line Jumps
9, Oblique Jacks
10, Vacuum Pump
#78 Canned Workouts – 19th Oct 2020 -
Talk: Boosting Metabolism?
1, Squat & Press
2, Reverse Lunges
3, Good Mornings
4, Co-ordinates
5, Side Punch Downs
6, Dumbbell Punches
7, Single-Leg Lateral Raise
C1, Cross Crunch x20
C2, Penguin Crunch x20
C3, Reverse Penguin Crunch x20
#77 CW: Freakout Friday – 16th Oct 2020 -
Talk: Habit Forming
1, Flick Kick Squat
2, Skipping
3, 4 Point Jumps
4, Halos
5, Toe Touch to Standing Rows
6, Reach Overs
7, Head, Shoulders, Knees and Toes
C1, Scissor Twist x20
C2, Jack Knives x15
C3, Glute Bridge Knee Raise x20
#76 CW: Step Up! The One with the Competition! -
Talk: Sugar Addiction?
Step Aerobics
1, Assisted One-Legged Squats
2, Dumbbell Punches
3, Side-to-Side Touches
4, Plyometric Switch Lunge
5, Banded Bicep Curls
6, Tricep Bench Dips
7, Standing Elbow to Knees
C1, Raised Feet Glute Bridge x30
C2, Raise Feet Ab Crunches x20
C3, Raised Feet Plank/ Plank Knee Downs x30s
#75 Canned Workouts – 12th October 2020 – The One where Richard messed up the Core Section!?! -
Talk: Air Pressure
Section 1: 3 Sets of 45 seconds
1.1, Triple Squats
  cv, Jogging on the Spot/ High Knees
1.2, Side Lunge
  cv,  Jogging on the Spot/ High Knees
1.3, Front & Back Leg Raises
  rest
Section 2: 3 Sets of 45 seconds
2.1, Banded Chest Press/ Press Up
  cv, Speed Upper Cuts
2.2, Triceps Kickback
  cv, Speed Upper Cuts 
2.3, Bent Over Front Raises
  rest
Section 3: 3 Sets of 45 seconds
C1, Ab Crunch
  cv, Bicycle Crunch
C2, Glute Bridge
  cv,  Bicycle Crunch
C3, Penguin Crunch
#74 CW: Freakout Friday 2nd Oct 2020 – Happy October-cise Stream -
Talk: Open to all?
1, Goblet Squats
2, Knee Raise Flash Dance
3, Reach Overs
4, Low & High Rows
5, Seated Alternating Toe Touches
6, Banded Pull Outs
7, Flat Back Plié
8, Banded Pull Downs
9, Punching Round Over
10, Rounding T Raises
#73 CW: Step Up! 30th Sept 2020 – Gobbledygook stream -
Talk: Which muscles are the best to work for weight loss?
Step Aerobics
1, Dumbbell Romanian Deadlift
2, Bent Over Dumbbell Rows
3, Bent Over Banded Kick Backs
4, Back Raise
5,  Bicycle Clap Under
6, Cobra Press Up
7, Toe Touches
8, Bridged Rotation
9, Reverse Plank Leg Lift
10, Hip Hulas
Step Aerobics
#72 Canned Workouts – 28th Sept 2020 -
Talk: Why do I dislike some exercises?
1, Reverse Lunges
2, Curtsey Squat
3, Sit to Stand
4, Countertop Press Up Shoulder Tap
5, Front Banded Raise
6, Low Banded Row
7, Banded Pull Outs
8, Bicep Banded Curls
9, Triceps Banded Pull Outs
10, Banded Glute Bridge
#71 CW: Freakout Friday 25th Sept 2020 – The Stream that almost wasn’t -
Talk: Can I trust my Trainer?
1, Plié Squat and Press
2, Lunge and Reach
3, Plyometric Warrior Pose II
4, Low & High Banded Row
5, Banded Diagonal Press
6, Banded Pull Downs
7, Banded Bent Over Kickbacks
C1, Prone Cris-Cross x30
C2, Windowscreen Wiper x10
C3, Triangle Pose x12
#70!!! Canned Workouts – 23rd Sept 2020 – Wobbly Leg Number 8! -
Talk: Exercise and Mental Exercise
1, Sumo Stamp
2, Side Step - UP, UP, DOWN, DOWN
3, Around the World Punches
4, Line Jumps
5, Reach Overs
6, One Potato, Two...
7, Standing Knee Crunch
8, Power Squat
9, Plank Knee Pull-In
10, Raised Feet Glute Bridge
#69 CW: Freakout Friday 18th Sept 2020 – Almost 10th Birthday Stream! -
Talk: Injury and When to STOP!
1, Squat Knee Raise
2, Travelling Side Squats
3, Bicep Bum Kick
4, Triceps Kick Backs
5, Staying Alive
6, Co-Ordinates
7, Standing Twists
C1, Bicycle Crunches, 30sec
C2, Plank, 30sec
C3, Side Plank, 30sec each
#68 CW: Step Up! 16th Sept 2020 -
Talk: Snacks (not snakes), Cheat and Treat Meals
Step Aerobics
1, Unilateral Dumbbell Clean and Press
2, Jogging on the Spot
3, Crossed Axes
4, Oblique Jacks
5, Angel Wings
6, Punch Downs
7, Arm Swings
8, Alternate Toe Touches
9, Dumbbell Discus
10, Lunging Reach Overs
#67 Canned Workouts 14th Sept 2020 -
Talk: How to Workout Outside.
1, Squatted Marches
2, Star Jumps/ Star Step Outs
3, Charleston Step
4, High Knees
5, Round the Clock Punches
6, Later Raised Hand Turn Overs
7, Low & High Banded Rows
C1, Side to Side Touches x30
C2, Banded Oblique Crunches x12ea
C3, Circular Good Mornings x12
#66 CW: Freakout Friday 11th Sept 2020, Route 66 Tabata -
Talk: Progression
Tabata Workout
Lower
1a, Bodyweight Squat
1b, Star Jumps/ Star Step Outs
1c, Glute Kickback
1d, Jogging on the Spot/ High Knees
Upper
2a, Press Up/ Banded Chest Press
2b, Speed Upper Cuts
2c, Alternating Shoulder Press
2d, Triceps Banded Pull Outs
Core
3a, Ab Crunch
3b, Glute Bridge
3c, Reverse Crunch
3d, Russian Twist
#65 CW: Step Up! 9th Sept 2020 -
Talk: Why do we cool down?
Step Aerobics
1, Deadlift
2, Body Weight Squats
3, Bent Over Row & Press
4, Axis 3
5, Bent Over Front Raises
6, Reach Overs
7, Hand Turn Overs
C1, Leg Lifts x12
C2, Windscreen Wipers x12
C3, Quadruped Knee Tucks x20
#64 Canned Workouts 7th Sept 2020 – The Wool Stream! -
Talk: Effects of a Warm-Up
1, Wide, Wide, Narrow, Narrow
2, Dumbbell Punches
3, Circular Squats
4, Press Up
5, Low Banded Row
6, Triceps Bench Dips
7, Underhand Banded Pullouts
C1, Frankinstiens x20
C2, Otis Ups x12
C3, Good Mornings x20
#63 CW: Freakout Friday 4th Sept 2020 – The Experiment! -
Talk: Band is a Band is a Band, and Upkeep, , COVID Mask Experiment
1, Squat Jumps
2, Weighted Travelling Side Squats
3, Inverting Y
4, Front to Side Raise
5, Banded Speed Uppercuts
6, Standing Twists
7, Cheerleader
8, Side to Side Touches
9, Side Bends
10, Hip Hulas
#62 CW: Step Up! 2nd Sept 2020 -
Talk: What happens after a break?
Step Aerobics
1, Deficit Reverse Lunges
2, Banded Deadlift
3, High Knees
4, Bicep Banded Curls
5, Triceps Pull Outs
6, Banded Chest Pull Outs
7, Banded Overhead Pull Downs
C1, Twisting Ab Crunches x20
C2, Banded Good Mornings x20
C3, Russian Twist x30
#61 CW: Step Up! 26th, but really the 28th Aug 2020 -
Talk: Spot Reduction
Step Aerobics
1, Body Weight Squats
2, Deficit Reverse Lunge
3, Heel Step Downs
4, Raised Glute Walk Out
5, Raised Feet Glute Bridge
6, Ab Crunches
7, Penguin Crunches
8, Superman Dorsals
9, Back Raise
10, Bicycle Crunch
#60 Canned Workouts: “When the Music Fades” 24th Aug 2020 -
Talk: Holiday Exercise
1, Curtsey Squat and Lunging Reach
2, Mountain Climber
3, Reverse Lunge Knee Raise
4, Star Jumps
5, Axis 3
6, Line Jumps
7, Reach Over Rows
C1, Standing Elbow to Knee x30
C2, Cross Toe Touches x10
C3, Circular Good Mornings
#59 Canned Workouts 17th Aug 2020 -
Talk: Rest - How and Why!
1, Lunging Reach Overs
2, High Knee Clap Under
3, Glute Kickback
4, Star Jumps Squats
5, Reach Overs
6, One Potato, Two...
7, Cross Body Lateral Raises
C1, Alternating Toes Touches x10
C2, Frankenstein x20
C3, Oblique Jacks x20
#57 CW: Step Up! 12th Aug 2020 -
Talk: Energy Balance
Step Aerobics
1, Lunged Double Tap
2, Travelling Side Squats
3, Calf Raises
4, Dumbbell Punch & Cross
5, Angel Wings
6, Bent Over Kickback Row
7, High Knees
C1, Otis Ups x15
C2, Russian Twists x20
C3, Quadruped Knee Tuck x12ea
#58 CW: Freakout Friday 14th Aug. 2020 – It’s a Marvel Hero Workout -
Talk: Does Exercise Help in Weight Lose?
1, Baby Grout!
2, Discus
3, Hulk Smash
4, Jogging on the Spot
5, Flight
6, Squat Front Raise
7, Pulsing Warrior Pose II
8, Dr Strange
9, Wood Chopper
10, Dumbbell Draw Pull
#56 Canned Workouts 10th Aug 2020 – Knee and Shoulder Stability -
Talk: Portion Control Idea
1, Dead Lift
2, Bums Up
3, Single Leg Dead Lift
4, Single Leg Dead Lift (Other)
5, Step Downs
6, Step Downs (Other)
7, Lateral Raises
8, Slow Front Up Raises Raises
9, Bent Over Reverse Flies
10, Rotator Cuff Pull Outs
#55 CW: Freakout Friday 7th Aug 2020 -
Talk:
1, Skier
2, Reverse Lunge Shoulder Press
3, Box Kickovers
4, Co-Ordinates
5, Dumbbell Punches
6, Tick-Tock
7, Choo-Choo
C1, Lunging Alt. Toe Touches x12
C2, Standing Curl Up x12
C3, Standing Twist x20
#54 – CW: Step Up! 5th Aug 2020 – A Cat in Need -
Talk: PAR-Q+
Step Aerobics
1, Pulsing Sumo Squats
2, Circular Good Mornings
3, Get Up Get Downs
4, Jack Knives
5, Quadrupeds
6, Scissor Twists
7, V-Sits
8, Twisting Back raise
9, Bicycle Crunches
10, Hollow Hold
Step Aerobics
#53 Canned Workouts: 3rd Aug 2020 – Happy August! -
Talk: RPE (Rate of Perceived Exertion)
1, Triple Weighted Squats
2, High Knees
3, Pulsing Weighted Sumo Squats
4, Star Jumps
5, Lateral Raise Bicep Curls
6, Wood Chopper
7, Opposed Force Triceps Pullout
C1, Russian Twist x30
C2, Ab Crunch x20
C3, Bicycle Crunch x30
#52 CW: Freakout Friday 31st July 2020 -
Talk: Squats
1, Charleston Step
2, Lateral Lunge Shaker
3, Blues Brother Kicks
4, Bees Knees Rotations
5, Hand Turn Overs
6, Single Arm Round Overs
7, IYWTA Bent Over Rows
C1, Circular Good Morning Hyperextensions x12
C2, The Twist x50
C3, Hip Hulas x50ea
#51 CW: Step Up! 29th July 2020 -
Talk: The Deadlift
Step Aerobics: 7 x 40/20 Seconds
1, Squat to Reverse Lunge
2, Pistol Box Squats
3, Around the Clock Punches
4, Floor Touch and Press
5, Elevated Mountain Climbers
6, Co-Ordinates
7, Thriller Knee Raise
C1, Crunched Alternating Toe Touches x20
C2, Reverse Crunch x12
C3, Raised Feet Glute Bridge x25
#50 Canned Workouts! 27th July 2020 -
Talk: Supplements
1, Sumo Stamp
2, Star Jump
3, Lateral Lunges
4, Squat Jumps
5, Hand Turn Overs
6, Bent Over Reverse Flies
7, Bent Over Front Raise
C1, Bicycle Hold x12
C2, Scissor Twists x20
C3, Back Raise x15
#49 CW: Freaked Out Core Friday -
Talk: Poop
1, Squatted Toe Touches
2, Pike Press
3, Prone Chest Raise
4, Power Reach Overs
5, Squatted Ab Crunches
6, Good Mornings
7, Russian Twists
8, Bicycle Crunch
9, Ab Rocker
10, Quadruped Knee Crunch
#48 CW: Step Up! 22nd July 2020 -
Talk: Age
Step Aerobics
1, Assisted Single Leg Squat
2, Reverse Deficit Lunge
3, Curtsey Kick Crunch
4, Raise, Raise, Press
5, Dumbbell Punches
6, Alternating Shoulder Press
7, Shrugs
C1, Plank T
C2, Plank Alternating Knee Crunches
C3, Alternating Toe Touches
#47 Canned Workouts: 20th July 2020 -
Talk: How Muscles Work.
1, Squatted Dumbbell Punches
2, Front to Reverse Lunges
3, Dumbbell Curl Bum Kicks
4, Opposed Force Row
5, Opposed Force Pulldowns
6, Triceps Kickbacks
7, Reach Overs
C1, Hip Hulas x30ea
C2, Toes Touches x12
C3, Ab Crunches x20
#46 CW: Freakout Friday 17th July 2020 -
Talk:
Biceps and Trcipes
1, Schuhplattler Squats (Yep name changed around)
2, Staying Alive
3, Glute Kickbacks
4, Lateral Leg to Knee Raise
5, Line Jumps
6, Arnold Press
7, Free Style Dance
8, SLD Knee Outs
9, Circular Good Mornings
10, Standing Russian Twists
#45 CW: Step Up! 15th July 2020 Postman’s Revenge! -
Talk: Portion Size
Step Aerobics: 1 Set
1, Triple Squats
2, Reverse Lunge Toe Touches
3, High Knees
4, Dumbbell Punches
5, Punch Out Round Overs
6, Bent Over Reverse Flies
7, Bent over Face Pulls
C1, Standing Cross Crunch x20
C2, Oblique Crunches x30
C3, Good Mornings x15
#44 – Canned Workouts 13th, not the 12th, Opps, July 2020 -
Talk: The Shoulder Girdle
1, Squat Jumps
2, Climb the Rigging
3, Leg Balance
4, Press Ups
5, Triceps Overhead Extension
6, Lateral Raise
7, Alternating Shoulder Press
C1, Hollowhold x30sec
C2, Side Pulsing Plank x12ea
C3, Jack Knives x15
#43 – CW: Freakout Friday 3rd July 2020 -
Talk: Range of Motion
1, Clapping Squatted Alternating Toe Touches (Mouthful!!)
2, Curtsey Squat Knee Raise
3, Opposed Force Row
4, Dumbbell Space Invaders
5, Bridged Hell Walkouts
6, NFL
7, Reach Overs
C1, Prone Leg Lifts x 12
C2, Prone Lateral Left Lifts x12ea
C3, Prone Alternating Reverse Leg Lifts x12ea
#42 – CW: Step Up! 1st July 2020 -
Talk: Why & What do you train for?
Step Aerobics: 7 x 40/20 Seconds
1, Ab Crunch
2, Reverse Crunch
3, Circular Good Morning
4, Single Leg Straight Leg Deadlift (SLD/RDL)
5, Jack Knife
6, Russian Twist
7, Rainbow
8, Quadruped Knee Tuck
9, Plank Knee Downs
10, Plank Shoulder Taps
#41 Canned Workouts 29th June 2020 Last of the Month! -
Talk: Water & You
1, Superman Take Off
2, Calf Raises
3, Squats
4, Front & Lateral Raises
5, Dumbbell Punches
6, Bent Over Reverse Flies
7, Axis 3
C1, Bicycle Crunches x20
C2, Penguin Crunch x20
C3, Reverse Penguin Crunch x20
#40 – CW: Freakout Friday 26th June 2020 -
Talk: 1RM & MHR
1, Squat Knee Raises
2, Line Jumps
3, Punch Out Round Over
4, Mountain Lion/ Climber
5, Staying Alive
6, Prince Charming
7, Dumbbell Punch Call Outs
8, Chicken Wings
9, Thriller
10, Sumo Stamp
#39 – CW: Step Up! 24th June 2020 -
Talk: Fasting
Step Aerobics
1, Cross to Lateral Lunge
2, Frog Jump
3, Curtsey Squat
4, Raised Front Bicep Curls
5, Skier
6, Lateral Y Raise
7, Good Morning
C1, Oblique Jacks x20
C2, Standing Twists x20
C3, Wide Alternation Cross Toe Touches x20
#38 – Canned Workouts 22nd June 2020 -
Talk: Satiation of Macros
1, Squat Schuhplatter
2, Reverse Lunge Toe Touches
3, Circular Squats
4, Chair Press Up
5, Bent over Front Raise
6, Triceps Bench Dips
7, Reach Overs
C1, Plank x40/x60seconds
C2, Scissor Twist x20/x20
C3, Side Plank x30sec each side
#37 CW: Step Up! 19th June 2020 -
Step Aerobics
1, Get Down, Press UP!
2, Dumbbell Space Invaders
3, Split Stance Toe-Knee Taps
4, Single Arm Swim
5, Single-Leg Lateral Raise
6, Triceps Overhead Extensions
7, Thumbs Up Bent Over Reverse Flies
Step Aerobics
C1, Plank x40sec
C2, Side Plank Pulses x15each
C3, Back Raises x20
#36 – Canned Workouts: 15th June 2020 -
Talk: Calories and the Body
1, Dumbbell Thrusters
2, Lateral Shuffle Taps
3, Dumbbell Callouts
4, Jump Rope
5, Front to Side Raises
6, Mountain Climbers
7, Floor Flies
C1, Plank Jacks x30
C2, Sit Outs x16
C3, Spider Kicks x30
#35 – CW: Freakout Friday 12th June 2020 -
Talk: Carbohydrates and Water
1, Hop Squats
2, Shoop Back
3, Sunshine Squats
4, The Boogie
5, Alternating Shoulder Press
6, Flight
7, Hand Turn Overs
8, Twisting Naked Speed Uppercuts
9, Splitstep Circular Boogie
10, Caterpillar/ Elevated Step Back Plank
#34 – CW: Step Up! 10th June 2020 -
Step Aerobics: 7 x 40/20 Seconds
1, Triple Squats
2, Front & Reverse Lunge
3, High Knees
4, ‘L’ Raises
5, Triceps Kickback
6, Press and Swim
7, Reach Overs
C1, Cross Ab Crunch x20
C2, Spider Kicks x20
C3, Glute Bridge x30
#33 – CW: The Back Edition – 8th June 2020 -
1, Shrugs
2, Opposed Force Row
3, Bent Over Reverse Fly
4, Russian Twist/ Standing Twist
5, Bridged Rotations/ Standing Twist
6, Quadruped
7, Plank/ Wall Plank
8, Toe Touch
9, Pulsing Lunges/ Reverse Lunges
10, Hip Hulas
Step Up! 3-6-2020 #32 – CW: Step Up! Wed 3rd June 2020 -
1, Y Squat
2, Bridged Heel Walkouts
3, Prone Lateral Leg Lift
4, Fast Feet
5, Diagonal Overhead Lunge
6, Climb the Rigging
7, Raised Bicep Curls
C1, Ab Crunches x20
C2, Leg Lifts x12
C3, Bicycle Crunches x20
Canned Workouts: Freakout Friday 29th May 2020 #31 – CW: Freakout Friday 29th May 2020 -
1, Sumo Stomp
2, Prince Charming!
3, Charleston Step
4, Chest Press Bum Kick
5, Jazzy Knee Raises
6, Bees Knees Rotations
7, Double Diagonals
C1, Scissor Twists x20
C2, Single Leg Glute Bridge x10ea
C3, Ab Rocker x20
Canned Workouts: Step Up! Wed 27th May 2020 #30 – CW: Step Up! 27th May 2020 -
1, Squat Jumps
2, Curtsey Squat
3, Fore & Back Leg Lifts
4, Dumbbell Punch & Up
5, Standing Flies
6, Axis 3
7, Naked Speed Upper Cuts
C1, Reverse Crunch x20
C2, Elevated Glute Bridge x30
C3, Assisted Reverse Plank Leg Lifts x20
Canned Workouts: Monday 25th May 2020 #29 – Canned Workouts: 25th May 2020 -
1, Reverse Lunges
2, Circular Squats
3, Runners Lunge to Knee Raise
4, Assisted Single-Leg Deadlift
5, Elevated Mountain Climber
6, Stave Press & Push
7, Star Jumps/ Step Outs
C1, Standing Twists x20
C2, Overhead Bends x16
C3, Navratilova Twist x20
Canned Workouts: Freakout Friday 22-5-2020 #28 – CW: Freakout Friday 22nd May 2020 -
1, Gangnam Style Squats
2, Bum Kicks
3, Triple Squats
4, Alligator Crocodile
5, Punch-out Round Overs
6, Thriller
7, Reach Overs
C1, Circular Good Mornings x12
C2, Oblique Jacks x20
C3, Hip Hulas x50ea
Canned Workouts - Step Up! 20-5-2020 #27 – CW: Step Up! 20th May 2020 -
Step Aerobics
1, Chair Pose
2, Punch Downs
3, Single-Leg Balance
4, Chair Dips
5, Big Circles
6, Jack Knives (Alt. Assisted…)
7, Twisting Back Raise
8, Glute Bridge
9, Quadruped
10, Reverse Plank Leg Lifts
Canned Workouts: 18-5-2020 #26 – Canned Workouts: 18th May 2020 -
1, Pulsing Sumo Squats
2, Single Leg Deadlift (SDL/ one side only)
3, Arm Circles
4, SDL (Other side)
5, Opposed Force Row
6, Co-ordinates
7, Opposed Force Pull Downs
C1, Glute Bridge Knee Raise x 10ea
C2, Ab Crunch/ (alt. Reverse Crunch) x20
C3, Double Leg Bent Knee Leg Overs x20
Canned Workouts: Freakout Fridays 15th May 2020 #25 – CW: Freakout Fridays 15th May 2020 -
1, Wide, Wide, Narrow, Narrow
2, Prince Charming!
3, Reverse Lunge Boogie
4, Lunging Sweep
5, Knee Raise Flash Dance
6, Disco Raise
7, Side-to-Side Touch
C1, Hip Kicks x30/x50
C2, Cat & Camel x12
C3, Downward Dog x12
Canned Workouts: Step Up! 13-5-2020 #24 – CW: Step Up! 13th May 2020 -
Step Aerobics
1, Bodyweight Squats
2, Reverse Lunge Twist
3, Dumbbell Punches
4, Alternating Shoulder Press
5, Plank to Stand
6, Chair Bicep Curl
7, Triceps Kick Back
C1, Cross Punches
C2, Punch Downs
C3, Alternating Toe Touches
CW 11-5-2020 #23 – Canned Workouts: 11/5/2020 -
1, Squatted Lateral Traverse
2, High Knees
3, Reverse Lunge Toe Touches
4, Star Jumps
5, Alternating Front Raises
6, Overhead Triceps Extensions
7, ABC Weighted Rows
C1, Reverse Crunches x12
C2, Ab Crunches x20
C3, Bicycles Crunches x30
Canned Workouts: Freakout VE Friday 8-5-2020 #22 – CW: Freakout VE Friday 8/5/2020 -
1, Release Squats (e)
2, Double Bounce Side Lunge (e)
3, Bouncing Round Over (e)
4, Double Flick Kick
5, Round the Clock Punches
6, Single Arm Rounding Hinge (e)
7, Staying Alive Toe Touches
8, Hip Hulas
9, Split-step Circular Boogie (e)
10, Inch Worm/ Elevated Step Back Planks (e picked)
(e)= Made by Eleanor
Canned Workouts 6-4-2020 #21 – CW: Step Up! 6/5/2020 -
Step Aerobics & ABC Rower
Workout: 2 Sets of 40/20 seconds
1, Triple Squat
2, Romanian Deadlift (RDL)
3, Reverse Lunge Knee Raise
4, Glute Kickback
5, Reach Overs
6, Naked Speed Uppercuts
7, Angel Wings
8, ‘8’
9, Seated Reverse Crunch
10, Oblique Crunch
Canned Workouts: May 4th 2020 #20 – Canned Workout: May the Fourth be with you! -
1, Hop Squats
2, Curtsey Squats
3, Single Leg Balance
4, Rotator Pullouts
5, Elevated Mountain Climbers
6, Alt. Hand Turn Overs
7, Chair Shrugs
C1, Penguin Crunch
C2, Reverse Penguin Crunch
C3, Raised Feet Glute Bridge
Canned Workouts: Freakout Friday 1/5/2020 #19 – CW: Freakout Friday 1/5/2020 -
1, XY Stepout
2, Side Push Slide
3, Dumbbell Punch Callouts
4, Flick Kicks
5, Twisting X Raise
6, Double Knee to Elbow
7, Sumo Stomp/Stamp
8, Thriller
9, Standing Twisting Back Extensions
10, Inchworm/ Plank Stepbacks
Canned Workouts 29/04/2020 #18 – Canned Workouts 29/4/2020 -
1, Squat & Y
2, Dumbbell Punches
3, Reverse Lunge Toe Touches
4, Side L Raise
5, Bum Kicks
6, Bent Over Reverse Flies
7, High Knees
C1, Side Plank (One Side) x12
C2, Glute Bridge x25
C3, Side Plank (Other Side) x12
Canned Workouts 27-04-2020 #17 – Canned Workouts (Pre-Recorded) 27/4/2020 -
1, Reverse Lunge with a Twisting Bicep Curl
2, Bum Kicks
3, Axis 3
4, Oblique Jacks
5, Prone Lateral Leg Lifts
6, 3-way Prone Press
7, Frankenstein’s/ Scissor Twists
8, Penguin Crunch
9, Reverse Penguin Crunch
10, Jack Knives
Canned Workouts: Freakout Friday 24/4/2020 #16 – CW: Freakout Friday 24/4/2020 -
1, Gangnam Style Squats
2, Side-to-Side Touches
3, Squat Jumps
4, Staying Alive
5, Punch-out Round Overs
6, Alternating Hand Turnovers
7, Chest press Bum Kicks
8, Reach Overs
9, Single Leg Glute Bridge
10, Twisting Back Raise/ Russian Twist/ Navratilova Twist
Canned Workouts 22-04-2020 #15 – Canned Workouts 22/4/2020 -
1, Squat Calf Raise
2, Travelling Side Squats
3, Alternating Shoulder Press
4, Opposed Force Arcing-up Front Raise
5, Opposed Force Row
6, Co-Ordinates
7, Opposed Force Pull Downs
C1, Shoulder Tap Planks x20
C2, Hip Twisting Plank x20
C3, Circular Good Morning x10
Canned Workouts 20/4/2020 #14 – Canned Workouts 20/4/2020 -
1, Squat Alt. Toe Taps
2, Bunny Hops
3, Hip Rotations (Open & Close the Gate)
4, Elevated Mountain Climber
5, Dumbbell Punches
6, Angel Wings
7, Dumbbell Bent Over Rows
C1, Alternating Elevated Knee Raises 4x5each
C2, Clamshell Repeaters x30
C3, Quadrupeds x10each
FOF 17/4/2020 #13 – CW: Freakout Friday 17/4/2020 -
1, Squatted Kayak (Sorry Misspelling on Video)
2, The Long Clap
3, Tophat & Cane
4, High Stick Jack
5, Broom Rollover
6, Double Spear Stab
7, High Knees
8, Sagittal Broom Pullover
9, Side Bends High Broom
10, Standing Twists
Canned Live Stream Workouts from Home #12 – Canned Workouts 15/4/2020 -
1, Pulsing Bicep Curls
2, Pulsing Bent Over Triceps
3, Armold Press
4, Reverse Flies
5, L-Raises
6, Pulsing Prayer
7, Bent Over Front Raise
C1, Plank x45sec
C2, Side Plank Leg Lift x30sec each
C3, Reverse Plank Leg Lift x45sec
Canned Live Stream Workouts from Home #11 – Canned Workouts 13/4/2020 -
1, Pulsing Squats
2, Runners Lunge to Knee Raise
3, Calf Raise
4, Axis 3
5, Cross Body to Lateral Raise
6, Triceps Pushout (Pullouts)
7, Naked Speed Uppercuts
C1, V-Sits/ Jack Knives x8
C2, Side Knee Ups x10ea
C3, Scissor Twists x20 (total)
Canned Live Stream Workouts from Home #10 – CW: Freakout Friday 10/04/2020 -
1, Wide, Wide, Narrow, Narrow
2, Jive Kicks
3, Star Jump Squats
4, Speed Skater Push Outs
5, Double Diagonals
6, Jazzy Side Raise Knee Raises
7, X Rows
C1, Hip Kicks x20
C2, Glute Thrusts x20
C3, Hip Hulas x30each
Canned Live Stream Workouts from Home #9 – CW: Freakout Friday 3/4/2020 -
1, Sunshine Squats (Inspired by Eleanor Holtom)
2, Blues Brother Snap Kicks
3, Rond de Jambe (Kind of)
4, Knee Raise Flash Dance
5, “Roll and Chicken” Good Mornings
6, Punch-Out Round Over (By Eleanor Holtom)
7, Shoop Back
C1, Hip Hulas 4x25, 2x25
C2, Chicago Round Over x20
C3, Seated Cross Toe Touches x10
Canned Live Stream Workouts from Home #8 – Canned Workouts 1/4/2030 -
1, Squat Schuhplattler (pron. Shop-plat-ler)
2, Travelling Side Squats
3, Bum Kicks/ Skipping Bum Kicks
4, Press Ups (Normal, Kneeling, Chair Elevated, Worktop or Wall)
5, Co-Ordinates
6, Combined Force Row
7, Bent Over Reverse Fly
C1, Oblique Crunch x20
C2, Reach Overs x20
C3, Knee to Elbow x20
Canned Live Stream Workouts from Home #7 – Canned Workout 30/3/2020 -
1, Bodyweight Squats
2, Reverse Lunge Backswing
3, Squatted Punches
4, Combined Force Leg Press Bicep Curls
5, Triceps Kickback
6, Elevated Mountain Climber/ Climb the Rigging
7, Glute Kickbacks
C1, Combined Force Back Raise/ Good Morning x20
C2, Combined Force Otis Ups x20
C3, Bicycle Crunches x30 (quick rest on 15)
Canned Live Stream Workouts from Home #6 – CW: Freakout Friday 27/3/2020 -
1, Silver Lady Squats
2, Attitude Pulse
3, The Boogie
4, Disco Raise
5, Flat Back Plié
6, The Jigger
7, Side-to-Side Touches
C1, Ab Crunches/ Reverse Crunches x20 or 10 of each
C2, Glute Bridge x20
C3, Hip Kick Forward 4x10
Canned Live Stream Workouts from Home #5 – Canned Workouts 25/3/2020 -
1, Squat Out & Press
2, Star Jump/ Star Step Out
3, Box Kick Over/ Box Step Over
4, Axis 3
5, Full Bow Rotator Cuff
6, Staying Alive Toe Touches
7, Naked Speed Upper Cuts
C1, Oblique Jacks x10ea
C2, Downward Dog x12
C3, Cobra x12
Canned Live Stream Workouts from Home #4 – Canned Workouts 24/3/2020 -
1, Body Weight Squats
2, Knee Raises
3, Lunging Sweep
4, Combined Force Rows
5, Combined Force Pulldowns
6, Tick Tock
7, Lateral Raise with a Twist.
C1, Circular Good Mornings
C2, Side Bends
C3 Hip Hulas
Canned Live Stream Workouts from Home #3 – New FREE Live Stream-Workout 18/3/2020 -
My first test Live-stream on Facebook uploaded here. Using homemade equipment.
1, Pulsing Sumo Squats
2, Co-ordinated Knee Raises
3, Squat in & Out
4, Dumbbell Callout Punches
5, Triceps Overhead Extensions
6, Arm Circles
7, Knee to Elbow
C1, Quadruped Swimmer (x10ea)
C2, Prone Glute Kickback (x10ea)
C3, Pengiun Crunch (x20)
#2 – 12-20 Minute at Home Workouts - Whilst you are at home and cannot get to the gym, or even allowed to go outside (At writing this…
#1 – Workout – Home Workout - #1 – Home Workout Time can be a harsh task master and so for the coming silly season and Seeker training’s time…