Building strength and fitness at Merck!

I'm running a very exciting "Operation Transformation" programme with over 45 staff in Merck in Leopardstown. High energy teams of staff competing to be the healthiest, fittest group... and by the discussions on their WhatsApp groups, there are some incredibly healthy meals being consumed and exercise workouts being completed!

With two weigh in complete and some great changes in body composition, the groups completed their first HIIT workout yesterday evening. Upper body and core were put to the test with a 12-minute home workout to strengthen and tone the whole body. 

STRENGTH & CONDITIONING WORKOUT

Beginner/Intermediate

WARM UP WELL

HIIT WORKOUT
30 seconds work and 15 seconds rest 2 rounds – take a rest between rounds.

  1. Squats
  2. Plank on elbows (on toes or knees)
  3. Press up on knees
  4. Lunges (alternative legs)
  5. Flutter kicks
  6. Mountain Climbers - plank on hands bring knee to elbow (alternative legs)
  7. Side plank (right)
  8. Side plank (left) 
 
 

STRENGTH & CONDITIONING WORKOUT

ADVANCED

WARM UP WELL

HIIT WORKOUT

30 seconds work and 10 seconds rest.     2 rounds – take a rest between rounds.

  1. Dynamic Squats
  2. Plank on elbows
  3. Mat jumps
  4. Plank on elbows with toe tap
  5. Plank roll 180
  6. Lunge (alternative legs)
  7. Flutter kicks
  8. Mountain Climbers - Knee to elbow in plank (alternative legs)
  9. Side plank hip drop (right)
  10. Side plank hip drop (left)
  11. Pike press up
 
 

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