Monday 14 Feb
Valentines workout
14 reps of each x2 rounds
V - v ups
A - alternating dumbbell press
L - lunges
E - elevated heel squats
N - narrow push ups
T - tricep dips/extensions
I - inchworms
N - narrow push ups
E - elevated rear foot squats (14 each leg)
S - side raises
x2 rounds
L - low squats
O - overhead press
V - v ups
E - elevated front foot lunges
Tuesday 15 Feb
30s on 10s off 3 rounds then move round
1 - Db clusters, chest press
2 - rower, russian twists
3 - air bike, hand release press ups
4 - step ups onto box, rocky press
5 - squats, lunges
6 - leg extensions, KB romanian deadlifts
7 - seated row, cable lat pulldown
8 - shuttle runs, bicycles
Strong
5x5 Deadlifts
5x5 deadstop hip thrusts
3x12 romanian deadlifts superset lying legcurls x12
Seated barbell press 4x8-10
Seated row rope 3x12
Facepulls 3x12
Bicep curls 3x15
tricep pushdowns or dips 3x15
Wednesday 16 Feb
40 secs on 20 secs off
Inside
1 - Seated row
2 - Chest press
3 - Squats
4 - Elevated press ups
5 - Step ups
6 - Leg extension
7 - Wide bent over row
8 - Barbell press
Outside
1 - Skipping
2 - Corner taps
3 - Ball slams
4 - Box jumps
5 - Plank toe taps
6 - Bicycles
7 - Press ups
8 - Warrior squats
Thursday 17 Feb
40 secs on 20 secs off
Inside
1 - Seated row
2 - Barbell press
3 - Squats
4 - Elevated press ups
5 - Rower
6 - Air bike
7 - Barbell pull ups
8 - Leg extension
Outside
1 - Skipping
2 - Corner taps
3 - Ball slams
4 - Box jumps
5 - Plank toe taps
6 - Bicycles
7 - Press ups
8 - Walking lunges
Friday 18 Feb
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, glute bridges
8 - Rower, Press ups
Press up practise
High plank hold
Negative press ups
Press up holds
Press ups
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