Circuits/Conditioning week
Monday 9th September
30s on 10s off 14 stations x3 rounds
1 - Chest press
2 - Scissors
3 - Shoulder taps
4 - Tricep dips
5 - Bent over row
6 - Squats
7 - Step ups
8 - Barbell press
9 - Wall sit
10 - Press ups
11 - Standing spin bike
12 - Ball slams
13 - TRX row
14 - Plank
ALL - Banded - 50 glute bridges, 50 side steps, 50 squats x2
ABS - ab extensions x10, russian twists x20, flutter kicks x20 - 3x
Tuesday 10th September
3 teams
1 - 10 DB thrusters, 10 down ups, 10 squats - 4x
2 - 10 barbell press, 10 lunges jumps (or normal lunges), 20 glute bridges - 4x
3 - 10 press ups, 10 kettle bell floor to upright row, 10 ab extensions - 4x
All together - single arm shoulder press x10 each side, 20 shoulder taps, 20 cross body crunches - 3x
20 toe taps, 10 plank twists, 5 get ups - 3x
BodyFIT Strong
Hip thrusts 3x8-10
Sumo Deadlifts 3x8
DB seated shoulder press 3x8-10
Single arm rows on cable 3x8-10 each side
Squats 3x8-10
Single leg squats 3x8 each leg
Wednesday 11th September
45s on 15s off x1, 30s on 15s off x2 - 14 stations
1 - Glute bridges
2 - Single arm shoulder press
3 - Squats
4 - Ball slams
5 - Bent over row
6 - Step ups
7 - Lunges
8 - Standing spin bike
9 - Press ups
10 - TRX row
11 - Jump squats
12 - Ab extensions
13 - Chest press
14 - Tricep dips off bench
Thursday 12th September
45s on 15s off x1, 30s on 15s off x2 - 14 stations
1 - Glute bridges
2 - Single arm shoulder press
3 - Squats
4 - Ball slams
5 - Bent over row
6 - Step ups
7 - Lunges
8 - Standing spin bike
9 - Press ups
10 - TRX row
11 - Jump squats
12 - Ab extensions
13 - Chest press
14 - Tricep dips off bench
Abs - crossbody crunches x20, ab extensions x10, russian twist x20 - 3x
Friday 13th September
3x teams - 1st team has to finish 10 down ups each before everyone moves round
each team does 3 rounds
1st team
10x down ups (everyone)
2nd team
step ups
3rd team
squats
————
1st team
20 in/out jumps
2nd team
press ups
3rd team
lunges
————-
Everyone -
10 barbell press, 20 glute bridges, 20 bent over row x3
20 shoulder taps, 20 knee to elbow, 20 ab extensions x3
Saturday 14th September
45s on 15s off x1, 30s on 10s off strength x2 rounds
1 - squats
2 - step ups with weight
3 - chest press
4 - barbell press
5 - plank row
6 - lunges
7 - trx row
8 - seated cable row
9 - tricep pushdowns (cable)
10 - KB swings
11 - bent over row
12 - ab extensions
13 - tricep dips
14 - sissy squats
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