Monday 10 Jan
20 shoulder taps
20 plank arm raises
10 press ups
15 shoulder taps
15 plank arm raises
10 press ups
10 shoulder taps
10 plank arm raises
10 press ups
EMOM x6
10 squats
10 thrusters
EMOM x6
10 lunges
10 barbell press
3-4 rounds
10 single arm shoulder press each side
15 side raises
15 ‘Y’ raises
10 ab extensions
20 slow bicycles
Tuesday 11 Jan
AMRAP 12 mins
5 deadlifts
10 goblet squats
5 barbell push press (using legs)
10 barbell press
5 press ups
10 reverse crunches
EMOM x8
10 squats
10 press ups
EMOM x8
10 thrusters
10 ab extensions
10 bicycles
until finish keep repeating:
20 glute bridges
20 side steps banded
20 heels elevated squats
20 pulse squats
Mum and baby
slow crunches x10
bird dog x 10
plank twists x10
x3
30s on 15s off x3
squats
press ups
high plank hold
glute bridges
lunges x20
shoulder taps x20
reverse plank hold count to 20
3x
Strong
heels elevated squats with DB 3x12
hip thrusts 3x12
Deadlifts 4x4-5
barbell press 4x5-6
romanian deadlifts 3x10-12
seated wide row 3x10-12
pull up practise
Wednesday 12 Jan
split class in half (inside and outside)
half class
10 step ups each leg
15 lying leg curls
10 single leg squats each leg
x4
10 lying chest press
15 bent over row
10 press ups
10 cals on bike/250m on rower
x4
other half of class
10 barbell pull ups on squat rack
10 plank row each side
10 underhand bent over row
x4
10 heels elevated squats DB x12
wall sit count to 30
10 romanian deadlifts
x4
Thursday 13 Jan
7 mins working as many rounds as possible
20 glute bridges
5 down ups
20 sumo squat to high pull
5 down ups
20 shoulder taps
5 down ups
20 ab extensions
Working in pairs 3 rounds of each
1 - 10 barbell press (heavy), shoulder taps
2 - 10 press ups, underhand bent over row
3 - 10 lunges each leg, wall sit or squat hold
4 - 10 romanian deadlifts, in/out jumps
5 - 10 DB thrusters, front plate raises
Arm burner x3 if time
10 BB curls
10 tricep extensions or dips
10 side raises
10 rear delt fly
Friday 14 Jan
2 exercises per station moving round - 30s on 10s off x3
1 - Air bike, Squats
2 - Pull ups, box jumps
3 - Leg extensions, long jumps
4 - DB thrusters, chest press
5 - Seated row, tricep dips
6 - Wide bent over row, DB bent over row
7 - Single leg squats, banded side steps
8 - Rower, Press ups
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