take24

take24 x Hotel Room

20 Rounds

5 Squats

5 Push-ups

5 Sit-ups

take24 x Dumbell Smash

Buy In - 100 skips (Doubles or Singles)

21-15-9

Shoulder to Overhead

Alternating Lunges

Push-Ups

Buy Out - 100 skips (Doubles or Singles)

take24 x Endurance Challenge

400m run

20 burpees

400m run

19 burpees

400m run

18 burpees

..

400m run

1 burpee

60 minute cap

take24 x Interval Training

Assault Bike/Row/Run

2 mins @ moderate pace

30 sec @ sprint pace

90 sec @ recovery pace

1 minute rest

4 rounds

take24 x Interval Training

5 x 4minute Intervals

400m Run

50 Air Squats

Max Effort Push-ups

Rest 4 minutes between rounds

take24 x CORE

5 rounds for form

10 hollow rocks

10 side plank rotations (each side)

10 side plank pulses (each side)

10 second hollow hold

take24 x 50-40-30-20-10

5 rounds with descending reps.

50-40-30-20-10

Sit-ups

Pulse squats

Alternating lunges

take24 x 3 minute AMRAPS

In a 3 minute window

50 x air squats

50 x mountain climbers

Max effort burpees

REST 1 min

In a 3 minute window

30 x push-ups

30 x sit-ups

Max effort burpees

REST 1 min

Repeat 3 times (6 x 3 min blocks, 1 minute rest between)

take24 x Kettlebell Core

3-5 Rounds (Your choice)

20m Single Arm Farmers Carry Left (As heavy as possible)

20m Single Arm Farmers Carry Right

20 x Single Arm KB March Left (Lighter KB)

20 x Single Arm KB March Right

20 x Russian KB Twist (Lighter again)

30 x Russian KB Swing

take24 with Brandon Swan 

10 x burpees
20 x walking lunge

Your choice of 5, 10, 15 rounds 

No joke, it's that simple. 

take24 x Skipping Intervals + Core

15 rounds

30 secs on: 30 secs off

Skipping

Then, 7 minute AMRAP

20 x walk outs

50 x russian twist

20 x crunches

take24 x 5 rounds for time

5 rounds for time

90 seconds rest between rounds

1 x Stair Sprint OR 200m run

50 x Air squats

25 x Push-ups (knees or toes)

25 x H-Hollow

take24 x 6 x 3 minute AMRAPs

6 x 3 minute AMRAPs
1 minute rest between rounds

 
3 x Burpees
6 x Jumping squats
9 x Jumping lunges
12 x Bicycles

take24 x 5 rounds for time 

5 rounds for time

24 mountain climbers

12 sit-ups

24 squats 1

2 alternating lunges (each side)

take24 x Tabata Static Holds

20 secs on: 10 seconds off

8 intervals each exercise

1 minute rest before moving onto the next exercise

Air Squats

Plank Hold (Knees or Toes)

Bottom of Push-up

Hold (Knees or Toes)

Hollow Hold

Superman Hold

take24 x Death by Burpees 

Minute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 Burpees
Minute 4 - 4 Burpees
...
Minute 24 - 24 Burpees

You get the drill. See how far you can make it up the ladder, adding a rep every minute. 

Can you make it through the 24 minutes? 

take24 X 10 rounds 

10 rounds for time

24 mountain climbers

24 sit-ups

24 pulse squats

24 alternating lunges

**Note theres a lot of sit-ups and squats here, if the volume is a little too intense first time around, don't be afraid to scale it back*

take24 x Legs & Quick Cardio

3 Rounds

20 Sumo Squats

20 Curtsey Lunges

20 Squat to Kick

10 Tuck Jumps

*60 seconds rest between rounds*

Then,

3 Rounds

60 secs on: 30 secs off

Jumping Jacks

Walk Outs

Burpees

Mountain Climbers

Squat Jumps High Knees

*60 seconds rest between rounds*

take24 x 24 rounds for time 

24 rounds for time

10 x toe taps

10 x crunches

10 x high knees

10 x squats

take24 X AMRAP Intervals

24 minute AMRAP

*As many rounds as possible

Work for 5 minutes: Rest 3 minutes x 4

24 Kettlebell swings (Russian)

12 Push-ups

24 High knees

12 Squat Jumps

take24 X EMOM 

Every minute on the minute for 24 minutes

1. Sprint the stairs (or a flat surface)

2. 10 x incline pushups

3. 10 x tricep dips

4. 10 x single leg squats

5. 10 x switch legs

6. 5 x decline push-ups

**If you can't find a set of stairs, a park bench will work**

take24 X 21-15-9

21-15-9

21 Reps
Jumping Squat
Burpee
Jumping Lunges

Repeat with 15 Reps of each exercise 

Repeat with 9 Reps of each exercise

**Looking for a challenge** 
Return back up


9-15-21 Reps

take24 X AMRAP

24 minute AMRAP

*as many rounds as possible

30 Mountain climbers

20 Air squats

10 Hollow to H

5 Push-ups

take24 x Yoga with Fusion Hot Yoga 

Guided 24 minute flow with Sarah from Fusion Hot Yoga. 

Follow this yogi on instagram. 

take 24 X Lorna Jane's Active Living Program (Week 2)

EMOM X 24

*Every minute on the minute

 

1. Burpees

2. Jumping Squats (Scale to Air Squats) 

3. Jumping alternating lunges (Scale to lunges) 

4. Push-ups (Scale to knees) 

5. Bicycles

6. Plank Hold (Scale to knees) 

 

Choose your own rep scheme that'll challenge you to complete the work within 40-45 seconds. 

Repeat the cycle x 4

 

take 24 X Lorna Jane's Active Living Program (Week 1) 

"Tabata this" 

5 x 4 minute sets (20 seconds on: 10 seconds off)

1 minute rest between sets/movements

  1. Burpees

  2. Squats

  3. Alternating lunges

  4. Mountain climbers

  5. Hollow Rocks

take24 x Core Intervals

24 minute core workout

45 seconds on: 15 seconds off 

Sit-ups

Russian Twist

Plank Hold

Superman Hold

Rest 1 minute

Repeat x 5 

take24 X Strength & Conditioning 

24 minute AMRAP*

As many rounds as possible 

25 cal row

25 HSPU

50 cal row

50 push-ups

 

*This is an advanced workout 

Scaling options

HSPU - HS hold or plank shoulder taps

Push-ups - on knees

take24 X Strength & Conditioning 

For time 

500m ski erg

15 deadlifts (80kg)

50 double unders

24 minute time cap

 

*This is an advanced workout 

Scaling options

500m run/row

Deadlifts - decrease weight or 30 body weight squats 

Double Unders - 100 single skips

take24 X Tabata training

24 minute Tabata Training 

20 seconds on: 10 seconds off

6 x 4 minute intervals

Burpees 

Alternating Lunges

Jumping Squats 

Mountain Climbers

Bicycles 

Plank Holds

take24 X Kiss the Berry

Treat yo'self with 3 recipes in 24 minutes

Mocha Madness Açai Bowl

Blend:

100g frozen sambazon acai sachet

3 frozen bananas

1 tablespoon raw cacao powder

1 teaspoon mesquite powder

1 cup hazelnut milk

1 double coffee shot

 

Toppings:

⅓ cup granola

½ banana

⅓ cup chocolate coconut yoghurt

1 strawberry

2 tablespoons coconut flakes

2 tablespoons roasted hazelnuts (crushed)

 

In a blender, combine the banana, cacao powder, coffee and hazelnut milk until it is smooth and thick. Then add the frozen acai sachet and blend again until smooth.

Scoop the blend into a beautiful bowl.

Top with granola. Then slice up the banana and place these around the edge of the bowl. Add a dollop of coconut yoghurt into the middle. Slice strawberry, fan it out and place in the centre of the bananas.

To finish, sprinkle over some coconut flakes and hazelnuts.

Pumpkin Pie Smoothie

Blend:

1 cup roasted or puréed pumpkin

2 frozen bananas

¼ teaspoon cinnamon

1 tablespoon of your choice of protein, preferably vanilla flavoured

¾ cup coconut milk

¼ cup chai tea, cooled down

 

Toppings:

Zest of ½ orange

Sprinkle of petitas and walnuts on top to finish

Rhubarb Porridge

Porridge:

1 cup oats

1 cup milk of choice

1 teaspoon cinnamon

1/2 teaspoon vanilla

1 teaspoon coconut sugar 

 

Stewed Rhubarb:

1 stalk of rhubarb

1/8 cup of orange juice

2 tablespoons of coconut sugar

1 teaspoon vanilla essence

1/4 cup water 


Toppings:

Cube of Bee One Third Honeycomb

Pomegranate

1 strawberry

1 tablespoon coconut flakes

 

1. Wash the Rhubarb and cut the rhubarb stalks into 2cm pieces, or thumbs width.

2. Place into a small sized pot and cover with the remaining ingredients.

3. Put on low heat, and watch carefully.

4. Keep stirring, and checking how soft the rhubarb is getting by squeezing between two fingers.

5. As soon as the pieces become slightly soft, take off the heat, and let it cool down in the pot.

6. Double check that the rhubarb is soft all the way through by putting the tip of a knife through a piece.

7. Spoon out the rhubarb pieces and put into a container, label and refrigerate.

8. Add all the porridge ingredients in a pot & warm. 

9. Spoon into a lovely bowl & add toppings, including your delcious stewed rhubarb.