BodyFIT WC 12th August 2019
- Tara Hall
- Aug 12, 2019
- 2 min read
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
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