BodyFIT WC 11 November 2019

Strength Week

Monday 11th November

Squats x10

Barbell press x10

x4

Glute bridge 5sec hold at top x10

Single arm shoulder press x8

4x

Lunges x8 each leg

Lying toes to bar x10

4x

Heels elevated squats SLOW x10

Lying leg curls x12 SLOW

3x

Shoulder taps x30

Crossbody crunches x20

3x

Tuesday 12th November

Pairs 4x rounds for quality

Barbell press x8

Bent over row

Chest press x10

Press ups

Single arm strict DB press x10 each

Wall sit

1 and 1/4 squats x10

Bear crawl hold

Finisher:

20 glute bridges banded

20 side steps banded

20 toes to bar

3x

Strong

Barbell pull ups 3x AMRAP

1 & 1/4 squats

Sumo deadlifts 5x5

Stiff leg deadlifts 3x8

Lat pull down 3x8

DB shoulder press 3x8

Beginner

Glute bridges 2x 20 banded, 2x 20 weighted

Heels elevated squats 4x15

Barbell press 4x15

Lunges 3x10 each leg

Bent over row 3x15

Shoulder taps 3x20

Abs -

crossbody crunches x20, ab extensions x10 - 3x

Wednesday 13th November

20 lunges (10 each)

10 toes to bar

20 glute bridges

10 toes to bar

20 side lunges (10 each)

10 toes to bar

5x

8 x strict press

8 x push press (barbell press using legs)

8x press ups

rest 1 min

4x

12x squats

20x russian twists

5x get ups

4x

20 banded glute bridges

20 ab extensions

20 flutter kicks

4x

Thursday 14th November

in pairs for quality 4x rounds each

Squats x10

Wall sit

Single arm press x8 each side

press ups

Lunges x8 each side

get ups

Bent over row x12

Shoulder taps

Plank row x12 each side

plank

lying leg curls x12

down ups

Abs:

20 russian twist

20 scissors

plank hold count to 20

3x

Friday 15th November

in pairs 3 rounds each for quality

Static lunges x8 each leg

Wall sit

Press ups x12

Shoulder taps

Bent over row x12

Leg raises

Barbell press x12

Reverse plank hold

All 15 min amrap

Shoulder taps x20

Knee to elbow x20

Shoulder press x20 (2.5kg plate)

Side raises x20 (2.5/1.25kg plates)

Air squats x20

Down ups x10