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Posted on 03 Aug, 2017

Whitney Sheppard: My Morning Workout

Revive Active Athlete - Kickboxing Champion Whitney shares her morning workout with us!

Last week was the WOMAA World Championships. I l won a gold medal in the -52kg K1 division - to say I was over the moon is an understatement! All my hard work paid off, and I definetly couldn't have done it without Revive Active.

Whitney - Revive Active Athlete - WOMAA World Championships 2017

In my last blog I spoke a little about my morning workout. Today I would like to tell you in more detail about it. As workouts go - it is suitable for the majority of people.

Every morning I do 3 exercises that focus on my legs, arms and stomach. As a mum of 2 these are the area’s that I most like to tone.

I like to do 3 sets of 15 with 30 second break in between each set. If you find that this is too much you can start with set of 8 or 10.

I start with a warm up of light jogging for about a minute. This is followed by 20 jumping jacks.

I repeat this twice so that my muscles are warmed up.


3 x15 Air Squats (Legs)

Air Squat


3 x15 Dips (Arms)

Bench Dip


2 minutes Front Plank, 1-minute side plank of each side. (Stomach)

Front Plank


3 x15 Lunges (legs)


3 x15 Push Ups (Arms)

Push Up

3 x15 Sit Ups (Stomach)

Sit Ups


3 x15 Mountain Climbers (Legs)

Mountain Climbers

15 seconds each side Arm circles ×3

This is self explanatory


3 x15 Leg Ups (Stomach & Legs)

Lep Ups


I warm down with a light 1 minute jog on the spot and basic arm and leg stretches.


This workout is enjoyable and suitable for all abilities. Give it a try - you don’t need any equipment and can fit it in around your daily routine, just like me!

Follow Whitney and the Black Dragon Kick Boxing Team on Facebook for regular updates on their 2017 campaign!


(Images from http://heidipowell.net)