BodyFIT Programme WC 12 June - Circuits Week

It's circuits week! This week you will find more timed work and also more cardio!

This week all classes are as normal, can't wait to see you!

Monday 12 June

in pairs

EMOM x8 (4 each one works one rests for the minute)

Pause squats

EMOM x8

BB push press (BB press using legs)

1 min on each (20s rest in between) - x3

Lunges

Thrusters

Glute bridges

Deadlifts

30:10 x3

Press ups

Ball slams

Bent over row

Y raises

20:10 x3 abs

bicycles (slow)

reverse crunches

roll ups

plank toe taps

Tuesday 13 June

in 3s on each station 30:15 x3 then move round

1-air bike, press ups, reverse lunges

2-squats, KB swings, RDL

3-BB press, ball slams, shoulder taps

4-leg press, RDL, down ups

5-burpees, inchworms, thrusters

6-shuttle runs, quick step ups, bicycles

abs x3

20 side reaches, 10 plank drops, 20s side plank hold each side

Wednesday 14 June

4 mins on each with 1-2min rest in between

1- barbell press x10, side raises x10, bent over Y raises x10

2- heels elevated squats x10, lying DB leg curls x10, ab extensions x10

3- bent over row x10, down ups x10, plank toe taps x10

4- split squats x10 each (feet stay in same place the don't move like they would a lunge), Romanian deadlifts x10 (knees soft but don’t bend any more)

5- shoulder taps x20, plank in/outs x20, press ups x10

6- chest press x10, ab roll ups x10

7- glute bridges x20, standing banded kickbacks x10 each side

Thursday 15 June

5mins on each station in pairs

1- rower 250m and press ups

2- air bike 7 cals and bench press

3- 10 squats, thrusters

4- 10 barbell press, leg extension

5- 10 seated row, tricep dips

6- 10 down ups, step ups

7- 10 toes to bar, rocky press

8- 10 ab roll ups, lunges

Friday 16 June

Endurance and strength circuits!

40:20 1 round

1-air bike

2-battle ropes

3-landmine rows

4-ball slams

5-rower

6-burpees

7-man makers

8-high knees

9-shuttle runs

10-skipping

11-down ups

12-star jumps

13-butterfly sit ups

14-froggers

Strength (staying in one place use 1x BB 2xDB

40:20 x3

Deadlifts

Squats

RDL

Clean and press

Reverse lunges

BB press

Press ups

CALORIE BURN 6.15am

30:10

Wall to wall sprints

Wall balls

Press ups

Wall sit

Lunges

Burpee over bar

Box jumps

Thrusters