Scott Gooding: 'This week gets tough, but you'll thank me later'

We've hit the halfway mark of the six-week plan.

By now you should be feeling more energised and starting to see results.

RELATED: Scott Gooding's six week fitness plan - Week 1
RELATED: Scott Gooding's six week fitness plan - Week 2

I'm going to be honest, this week starts to get tough – but you'll thank me later. We're working the full body with these exercises, designed to up the cardio levels.

A few tips: don't rush the hindu push-ups, perform these slowly for maximum effect.

And be sure to take your burpees all the way to the ground – that means chest and thighs should hit the floor. No cheating.

Try to get a little breather on your leg raises if you can in between sets.

Three weeks in your body may start to feel a little sore – which is a good sign, it means you're making progress. If so, reward yourself with a light massage, hit the sauna or take a magnesium supplement which aids muscle recovery.
Just a reminder to do as many reps as you can in the time you’ve chosen:

5 mins (beginners)
10 mins (low intermediate)
15 mins (high intermediate)
20 mins (advanced)

Enjoy!

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WEEK 3 WORKOUT

Kettlebell swings – 20 reps

• Stand with your feet shoulder-width apart, holding the kettlebell (8kg for beginners, 24kg for advanced)
• Keep legs relatively straight with soft knees, and fold forward at the hips ensuring to keep your back straight.
• Next drive your hips forwards, fully extending your knees and swing the kettlebell to eye level – keeping your elbows soft.
• Repeat, making sure the movement is explosive with a quick hip-drive.

Split lunge – 10 reps

• Start with feet shoulder-width apart.
• Hop your left foot forward, while simultaneously hopping your right foot the same distance back.
• Try to make feet land on the ground at the same time.
• Drop your back knee towards the ground, the lower the better.
• Switch legs so your right foot hops forward and your left foot back, and repeat.

Leg raises – 20 reps

• Lay on your back with your arms alongside your body, legs stretched out straight in front of you.
• Simultaneously lift both legs off the ground aiming for a 45 degree angle.
• Lower your legs back down, stopping once your heels are just off the ground. And repeat.

[caption=Hindu push-ups]

Hindu push-ups – 10 reps

• Start in a downward dog position with hips high, legs straight and heels down.
• Bending your elbows, push your body weight down and forward, scraping your chest along the ground and perform a push up.
• Push up on your hands into an upward dog position, with your back arched.
• Reverse the whole movement - including scraping your chest on the ground - on the way back to the start position. And repeat.

[caption=Burpees]

Burpees – 10 reps

• Standing upright place your hands on the floor just in front of your feet.
• Jump (or step for beginners) your feet back and drop all your weight to the ground, making sure your chest and thighs make contact.
• Pivot off your knees as you come back to your feet, perform a vertical jump and clap your hands above your head.
• That's one rep. Repeat.

Try this sample day menu

Breakfast: Breakfast parfait with coconut cream
Lunch: Asian fish cake with salad
Dinner: Sirloin steak with Asian greens and nam jim dressing
Snack: Chilli Cacao smoothie

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