Looking for a full-body sweat? Influencer and HYROX ambassador Zoe Hague shares her favourite moves for a full-body workout.
Burpee
Squat down and put your hands on the floor in front of you. Kick your feet back and hold a plank position. Lower yourself until your chest and thighs are close to/on the floor (A). Jump your feet back in towards your hands and jump immediately up (B). That’s one rep.
Zoe Hague top tip: If you struggle with jumping, try stepping up instead. This is easier on the legs.
Weighted lunge
Holding a moderately heavy dumbbell in each hand, step your left leg forward (A) and lunge by lowering your hips to the floor and bending both knees (B). The back knee should come close to the ground and the front knee is directly over the ankle. Push off with your back foot and lunge forward again. Continue for 10m and then turn around and lunge-walk back.
Zoe Hague top tip: If you feel a bit wobbly, place your feet wider apart to aid your balance and help with stability.
Read our interview with Zoe here.
Thruster
Stand with feet shoulder-width apart. Hold a medium-weight dumbbell in both hands at shoulder height. Squat down to a 90-degree position (A) and explode back up, driving the dumbbell overhead (B). Hold for a second then lower the weight as you squat down to repeat the sequence.
Zoe Hague top tip: For HYROX wall balls, you must squat past parallel to get a rep. Try this when doing thrusters!
Ball slams
Stand with feet shoulder-width apart and hold a medicine ball in both hands. Explosively rise up onto your toes and raise the ball overhead (A). Reach up as far as you can, bend your legs and slam the ball onto the floor in front of you (B). Catch the ball when it bounces and repeat.
Zoe Hague top tip: Try rising up onto your tip toes – a bit of height will help because you have further to throw down.
