BodyFIT Programme 22 May - Circuits Week

Circuits week is back!

Monday 22 May

1 minute, 45s, 30s

Row 1: Ball slams, burpees

Row 2: Goblet squats, reverse lunges

Row 3: Box jumps, air bike/spin bike

Row 1: BB press, KB swings

Row 2: Press ups, Ab roll ups

Row 3: Man makers, DB glute bridges

Tuesday 23 May

Stations 30s on 10s of x3 then move stations

1: Air bike, thrusters, down ups

2: Squats, box jumps, KB swings

3: BB press, shoulder taps, butterfly sit ups

4: Deadlifts, lunges, bicycles

5: Ball slams, inchworms, get ups

6: Shuttle runs, mountain climbers, renegade rows

7: Wall sit, warrior squats, front to side raises

Wednesday 24 May

1 minute on each exercise, on each row then back to where you started for 45s, then 30s

Row 1: Deadlifts, Lunges

Row 2: Heels elevated squats, KB swings

Row 3: DB glute bridges, warrior squats

1 minute, 45s, 30s

Row 1: BB push press, shoulder taps

Row 2: Press ups, bicycles

Row 3: Down ups, ball slams

Thursday 25 May

All together

45 seconds on each 15s off, then 30 secs then 20 secs (1 min rest between sets)

BB push press

BB bent over row

BB glute bridges

BB RDL

DB goblet squats

DB/KB swings

Butterfly sit ups

30:10 - all together x3

Plank toe taps

Mountain climbers

Down ups

Negative press ups

Rocky press

Front to side raises

20:10 x2-3x

Ab extensions

Plank

Side plank L

Side plank R

Crossbody crunches

Friday 26 May

in 3s 30:10 for 3 rounds per station

1: Rower, thrusters, bent over row

2: leg press, RDL, reverse lunges

3: air bike, press ups, bicycles

4: squats, box jumps, KB swings

5: BB press, front to side raises, shoulder taps

6: Ball slams, renegade rows DB, ab roll ups

CALORIE BURN 6.15am

45:20 x3

Spin bikes

Ball slams

Reverse alternating lunges

45:20 x3

Spin bikes

Wall balls

Wall to wall sprints

45:20 x3

Spin bikes

Press ups

Thrusters