Monday 13th Dec
Split class into 2
Front row do 15 press ups
Back row do down ups until front have finished then swap
4 rounds
Front 15 squats
Back KB swings
4 rounds
Front 20 lunges
Back inchworms
4 rounds
Then 4 rounds working individually
10 DB or plate shoulder press
10 front to side raises
10 around the worlds
10 barbell bent over row
abs - 20 scissors, 10 leg raises, 20 russian twists, 10 sit ups/crunches - 3x
Tuesday 14 Dec
Heels elevated squats x15
Barbell press x15
Shoulder taps x20
Plank toe taps x20
3x
Move round as circuit, person on air bike does:
1- 10 cal air bike
10 thrusters
10 lunges each leg
then all move round
2- step ups
3- squats
4- straddle lift
5- rocky press
6- press ups
7- seated row
8- tricep dips
9- bent over row
10- bicycles
Strong
Front foot elevated lunges x8 each side - 3x
Hip thrusts 4x6-8
Lying DB leg curls 3x10-12
Barbell press 3x8
Single arm high cable row 3x10 each side
Seated cable row 3x12
Pull ups 3xAMRAP
Wednesday 15 Dec
1- 40s press ups, 20s plank - 4x
2- 40s squats, 20s squat hold - 4x
3- 40s lunges, 20s rest - 4x
4- 40s barbell press, 20s side raises -4x
5- 40s chest press, 20s hold arms extended - 4x
6- 40s bicep curls, 20s bicep curl hold - 4x
Do this altogether staying in one place
Then work at own pace:
5 deadlifts
5 push press (using legs)
5 romanian deadlifts
x4
abs - leg raises x10, ab extensions x10, side reaches x20 - 3x
Thursday 16 Dec
7 min AMRAP
20 shoulder taps
10 DB shoulder press
20 side raises
10 tricep extensions
20 russian twists
7 min AMRAP
10 squats
20 glute bridges
10 side squats
20 KB swings
10 romanian deadlift (soft bend in knee no more)
20 bicycles
7 min AMRAP
16 front foot elevated lunges (8 each leg)
10 press ups
16 ab extensions
10 bent over row
16 side lunges
10 ab roll ups
working in pairs 3x of each
1- Pull ups x5, barbell press x8
2- step ups x20, hip thrusts/glute bridges x12
3- SA shoulder press x8 each side, DB bent over row x12
4- tricep dips x10, bicep curls x10
Friday 17 Dec
10 to 1
Kettlebell swings
Thrusters
Working with person next to you partner A and partner B
A - 10 squats, 10 ab extensions
B - KB / DB swings
x4 each
A - 30 russian twists, 10 burpee over bar
B - shoulder taps
x4 each
A - 10 chest press, 10 bent over row
B - Db thrusters
x4 each
To finish
20 side reaches, 20 scissors, 20 flutter kicks, 20 plank saws
Comments