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Fun Family Workouts for Summer Vacation
Ready to get everyone moving?
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The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
The summer holidays are in full swing, meaning more time spent with family and enjoying what matters most.
And while I hope you’re all getting plenty of R&R, I also know that being out of routine can take a toll on activity levels, for both ourselves and the little ones.
Ready to get everyone moving?
Check out my simple family workouts that promise plenty of heart raising FUN.
Check out my simple family workouts that promise plenty of heart raising FUN.
Remember, when it comes to getting your kids on board, the secret is to keep the activities simple and interactive. If there’s movement and laughter, then the hard part is done!
Find some space, crank up the tunes, and get started!
3,2,1…go!
Check in!
3 sets
30 seconds of jumping lunges
60 Seconds of wall sit (accumulated)
Rest 1 minute between sets
5 Rounds
30 seconds of single-leg glute bridge (left)
Rest 30 seconds
30 seconds single leg glute bridge (right)
Rest 30 seconds
Complete as quickly as possible
15 burpees
15 sit-ups
30 plank shoulder taps
12 burpees
12 sit-ups
24 plank shoulder taps
9 burpees
9 sit-ups
18 plank shoulder taps
Seat belts on!
6 Rounds
30s push-ups
Rest 30s
30s bench dips
Rest 30s
As Many Reps as possible in 2 minutes x
20 air squats
20 superman folds
In the remaining time, as many walls walks as possible
Rest 2 mins, repeat 4
Flying high
3 Rounds
50 jump rope single skips/jumping jacks
30 mountain climbers
10 v ups
As Many rounds/reps as possible in 5 min
20 Jump squats
40 sit-ups
20 jump squats
Max burpees in remaining time
Rest 3 mins, repeat 3 rounds!
Running on fun
Warm-up: 5 min walk
400m run + 200m walk
then
6 x 200m sprint with 2 mins rest
then
4 rounds of 30 sec run, 25 air squats
into a 30 sec walk
Give the above workouts a try so you can jump right back into your favorite activities when fall comes around.
Don’t forget to tell us how you got on and what your family's favourite workout was.
Happy family training!
Coach Bonnie
One-Hour Workout: Revving Your Swim Engine
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