BodyFIT WC 09 Sept 2019

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