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
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