BodyFIT Programme 5 June - Volume Week

Volume week at the gym this week which means more reps, more cardio

Monday 5 June

EMOM x6

Thrusters x10

DB squats x10

EMOM x6

Press ups x8

Lunges x16

EMOM x6 (in pairs one works one rests, 3 rounds each)

Devils press

10 deadlifts, 30 KB swings

then complete 5 rounds of

- 10 barbell press

- 10 down ups

- 10 ab extensions

After 5 rounds complete 10 deadlifts and 10 KB swings

Tuesday 6 June

EMOM x4

10 burpee over bar

EMOM x6

8 deadlifts

8 reverse lunges (4 each)

EMOM x6

8 clean and press

10 ab extensions

20 DB squat pulses, 20 banded glute bridges

then complete 5 rounds of

10 thrusters

10 renegade rows

10 DB plank pull through

once 5 rounds complete

20 squat pulses, 20 banded glute bridges

Wednesday 7 June

EMOM x6 in pairs (3 rounds each one work one holds plank)

BB thrusters for the minute then swap

EMOM x6 all together

10 squat jumps

10 lunges

working on own or in pairs

10-15-20-15-10

Ball slams

DB squats

Press ups

Reverse crunches

Mountain climbers

Arms burner 3x10

Side raises

Bicep curls

Tricep dips/extensions

Thursday 8 June

working on own or in pairs

10-15-20-15-10

Down ups

Ball slams

Box jumps

Tricep dips

Air bike (calories 10/15/20/15/10)

Arms burner 3x10

Side raises

Bicep curls

Front raises

Leg burner 3x10

Glute bridges/hip thrusts

Banded abductors

Squat pulse

Friday 9 June

10 deadlifts, 30 KB swings

then complete 5 rounds of

- 10 RDL

- 10 burpee over bar

- 10 butter fly sit ups

After 5 rounds complete 10 deadlifts and 30 KB swings

EMOM x8

8 press ups

8 squat jumps

EMOM x8

5 DB snatches each side

8 plate ground to overhead

Finisher

1 person on air bike completes 15 cals, then all move round exercises (depending on numbers depends on how many exercises)

CALORIE BURNNNN 6.15am

45:20 x3

Spin bike

Down ups

Squat jumps

45:20 x3

Spin bike

Box jumps

Burpees

45:20 x3

Spin bike

Thrusters

Ball slams