BodyFIT WC 12th August 2019

Circuits Week

Monday 12th August

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 13th August

Endurance circuit 30s on 10s off x3 - in pairs

1 - High knees

2 - Star jumps

3 - Plank walkouts

4 - In/out jumps

5 - Lateral jumps

6 - Get ups

7 - Step ups

Strength circuit 30s on 10s on x3 - in pairs

1 - Barbell press

2 - Squats

3 - Glute bridges

4 - Chest press

5 - Bent over row

6 - Lunges

7 - Plank rows

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 14th August

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 15th August

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 16th August

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

Saturday 17th August

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