6:30 a.m. - just finished the 60-minute Island Bootcamp:
- Stretch, then warm-up jog around The Island
- 30 seconds of stretching
- Normal speed run around The Island, including Link Road & Waterkantweg
- Push-ups for 30 seconds
- Sit-ups for 30 seconds
- Normal speed run around The Island, including Link Road & Waterkantweg
- Ski-jumps for 30 seconds over the low fencing
- Normal speed run around The Island, including Link Road & Waterkantweg
- Step-ups for 30 seconds on the bench seat in the middle of the park
- Sprint to corner of Melkhout & Park Roads
- 20 modified burpees in the tennis pavillion (start with legs apart & knees bent, then jump up with arms crossed overhead and legs crossed at the ankles)
- Sprint to the corner of Acaciaweg & Link Road
- Slow jog down Link Road to river via the path at Waterkantweg
- 10 push-ups with feet elevated on retaining wall
- 20 side jumps (push-up position, then bring feet up and to one side and return to original position, then other side counts as one jump)
- slow jog to the corner of Island & Melkhout Roads
- 30 seconds bicycle sit-ups
- jog around The Island
-10 modified burpees (extend arms overhead, down for 4 push-ups, 8 quick steps while remaining in push-up position, jump up with arms extended overhead counts as one)
Time for a coffee & a shower!
- Stretch, then warm-up jog around The Island
- 30 seconds of stretching
- Normal speed run around The Island, including Link Road & Waterkantweg
- Push-ups for 30 seconds
- Sit-ups for 30 seconds
- Normal speed run around The Island, including Link Road & Waterkantweg
- Ski-jumps for 30 seconds over the low fencing
- Normal speed run around The Island, including Link Road & Waterkantweg
- Step-ups for 30 seconds on the bench seat in the middle of the park
- Sprint to corner of Melkhout & Park Roads
- 20 modified burpees in the tennis pavillion (start with legs apart & knees bent, then jump up with arms crossed overhead and legs crossed at the ankles)
- Sprint to the corner of Acaciaweg & Link Road
- Slow jog down Link Road to river via the path at Waterkantweg
- 10 push-ups with feet elevated on retaining wall
- 20 side jumps (push-up position, then bring feet up and to one side and return to original position, then other side counts as one jump)
- slow jog to the corner of Island & Melkhout Roads
- 30 seconds bicycle sit-ups
- jog around The Island
-10 modified burpees (extend arms overhead, down for 4 push-ups, 8 quick steps while remaining in push-up position, jump up with arms extended overhead counts as one)
Time for a coffee & a shower!
