BodyFIT 8th July

Monday 8th July

EMOM x8

10 squats

10 press ups

10 shoulder taps

EMOM x8

10 barbell press

10 lunges

5 ab extensions

for time - 3 rounds

20 in/out jumps

20 glute bridges

20 knee to elbow

10 down ups

Tuesday 9th

30min AMRAP in pairs 10 reps each - one person does one exercise

1 - Strict press x10, Get ups x2

2 - Squats x10, Shoulder taps x2

3 - Press ups x10, Steps ups x2

4 - Lunges x10, Plank x2

5 - Bent over row x10, wall sit x2

Wednesday 10th

In pairs

20 - 18 - 16 - 12 - 10 - 8 * 200m run after each round

1 - Single DB press (to floor each rep) + reverse crunch

2 - Squats + glute bridges

3 - Reverse lunges + overhead press

Finisher - 50 glute bridges, 50 side steps, 50 lunges, 50 shoulder taps

Friday 12th

In pairs (one works one rests)

35min amrap

10 barbell press

10 goblet squat

10 lunges

10 press ups

10 down ups

run 200m

10 kb swings or sumo squats

BodyFIT STRONG

Deadlifts (sumo) 5x5

Pull up progression

Squats 5x5

DB shoulder press 5x5

Seated row 3x8-10

Saturday 13th

EMOM x6

10 barbell press

10 squats

plank hold

EMOM x6

10 lunges

20 in/out jumps

20min amrap in pairs - one works, switch then move on

20 glute bridges - plank

20 toes to bar - wall sit

10 press ups - squat hold

40 shoulder taps - side plank hold (switch sides at 20 reps)

5 down ups - rest