For everyone who missed our live workout on Saturday with Jess Sedunary on the weekend, we've got you covered. The AFLW player and fitness professional took fans through a gruelling full body weights-free session. Start your week off right and give it a go! 

Follow the Saints AFLW Facebook and Instagram channels to join in LIVE every Saturday morning! 

Watch the tutorial:

Sedge's sweat session  

Equipment required: Phone or stopwatch for timer, chair or bench, a towel or exercise mat and a water bottle for hydration.

Set 1

Tabata Squats:

20 seconds work - air squats or jump squats
10 seconds rest - rest or squat hold
4 min total time

Set 2

10 to 1 Push-Up & Dip Ladder:

10 x dips
10 x hand release push-ups

9 x dips
9 x hand release push-ups

8 x dips
8 x hand release push-ups

Continue down the ladder until you get to 1 rep of each! 

Set 3

5min - EMOM (Every Minute On The Minute)

3 x burpees
6 x lunges (or jump lunges)
9 x commandos

Need some new training kit? Check out Saints Locker for your workout needs!