Jonathan Boynton-Lee Workout Programme - Medshield Movement

Jonathan Boynton-Lee Workout Programme

Upper body Workout
Skipping warm up minimum 5 minutes
Then do all 6 push and pull exercises below back to back, rest pause when needed. Repeat 3-4 rounds

PUSH
-Pike push up 1 min
-3 Decline push ups/3 push ups /3 Incline push ups keep rotating for 1 min
-Cobra push ups 1 min

PULL
-Pull ups 1 min
-Human pull over’s 1 min
-Inverted chin curls 1 min
Once you’ve completed 3-4 rounds of above move on to some finishers

FINISHERS (repeat three rounds of the below or any finishers of your choice)
-Burpees 20 seconds on 10 seconds rest
-Ski jumps 20 seconds on 10 seconds rest
-High knees 20 seconds on 10 seconds rest

LOWER BODY WORKOUT
Skipping warm up minimum 5 minutes
Then do all 6 exercises below back to back, rest pause when needed. Repeat 3-4 rounds

ANTERIOR LOWER
-Alt single leg box squats 1 min
-1 ½ bottomed out squats 1 min
-Jump squats 1 min

POSTERIOR LOWER
-Alt. single leg heel touch squats 1 min
-Sprinter lunges 1 min
-Plyo sprinter lunges 1 min
Once you’ve completed 4 rounds of above move on to the
finishers

FINISHERS (repeat three rounds of the below or any finishers of your choice)
-Burpees 20 seconds on 10 seconds rest
-Ski jumps 20 seconds on 10 seconds rest
-High knees 20 seconds on 10 seconds rest

ABS WORKOUT
Do the following exercises back to back, as little rest as possible
between exercises. Complete 2 rounds if you looking for a solid
15 minutes of ab work to ad to your workout
Scissor leg raises 1min
Knee to elbow lifts 1 min p/side
Leg lifts 20 p/side
Ski jumps 1 min
Plank builders 30 sec
Spidermans 30
Side to side bunny hops 1min
Black widow knee slides 1min

 

Go Back

Recent Articles

Amy Hoppy’s LIVE Yoga Session #MedshieldMovement

Read More

Mapule’s Live HIIT Workout

Read More

Amy’s Protein Packed Smoothie

Read More

Mapule Ndhlovu HIIT Workout

Read More

Catch Your Breath with Amy Hopkins

Read More

Amy Hopkins HIIT Energizer

Read More

Zweli Dube Abdominal Workout

Read More

Amy Hopkins Talks About the importance of Exercise

Read More