BodyFIT Programme WC 29 May - Strength Week

Monday 29 May

in 90s complete (30s rest)

10 deadlifts

10 reverse lunges

10 squat pulse

x4

2 min work 30 sec rest x3

1 - 10 bb press, 10 bent over row, 10 DB plank pull through

2 - 20 KB swings, 10 RDL, 20s wall sit

3 - 10 press ups, 10 bent over row, 10 reverse crunches

4 - 10 barbell pull ups, 6 DB snatches each side, 10 butterfly sit ups

Tuesday 30 May

10 mins Deadlift practise working up to 1 rep max

In pairs 3x of each

1 - 8 reverse lunges each leg, 15 glute bridges

2 - 10 heels elevated squats, 10 romanian deadifts

3 - 8 barbell press, 12 lateral raises

4 - 8 bent over row, 8 barbell pull ups

5 - 12 bicep curls DB, 12 tricep extensions DB

Core: 3x10 - reverse crunches, russian twists

Wednesday 31 May

20:10 x6

Ground to overhead

Press ups

20:10 x6

deadlifts

rear foot elevated split squats L

rear foot elevated split squats R

Working in pairs x3 of each

1 - 8 thrusters, 8 side raises

2 - 8 split squats each side, 8 romanian deadlifts

3 - 8 BB press, 8 bent over row

4 - 15 glute bridges, 15 squats

Finisher (banded) x3

15 glute bridges

10 abductors (each side)

20 crabb walks

Thursday 1 June

In pairs complete 4x10 of each, stay on same exercise until 4 rounds complete

1 - KAS glute bridge, banded abductors (10 each side, light band around ankle)

2 - seated leg curl, bulgarian split squats

3 - single arm DB row, DB bench press

4 - hands elevated press ups, bent over row

5 - wall sit (count 20), DB squats

6 - hanging leg raises or reverse crunches, twists

Finisher:

30 banded squats

30 banded crabb walks

30 shoulder taps

30 bicycles (slow)

30 plank (count 30)

Beginner - as above but 3x10 of each exercise and no finisher - longer rest periods, lower weight

Friday 2 June

4 stations set up inside and out

2 on each station

4x 10 on each, do 10 reps then move station (wait for person in front to finish)

inside

1 - jumping pull ups

2 - step ups (10 each side one leg at a time)

3 - deadstop hip thrusts (plates hit the floor each rep)

4 - Seated neutral grip row (cables)

outside - 4x10 of each, move round after 10 reps complete

1 - walking lunges

2 - RDL

3 - Press ups

4 - SA DB press (one arm at a time 10 each side)

All together 1 barbell each 3x10

Bent over row

Bicep curls

Banded glute bridges (+DB or BB)

Banded abductions x10 each side

CALORIE BURNNNNNN 6.15am

4 mins on each station 1 min in between stations

1- 10 cal air bike, 10 press ups, 20 mountain climbers

2- 10 bench press, 10 shoulder press, 10 BB pull ups

3- 150m row, down ups, DB squats

4- 1 min spin bike, 20 walking lunges, 10 thrusters

5- 10 burpee over bar, 10 butterfly sit ups, 10 box jumps

Finisher

10 squat jumps

10 broad jumps

10 quick feet

10 high knees

10 froggers