BodyFIT WC 14th October

Strength Week

Monday 14th October

Strict press x8-10

Reverse lunges x8 each leg

x4

Press up x10

Squats x8-10

x4

Wide squats x12

Single arm press x10 each arm

x4

Glute bridges x15 banded and weighted

Clams x10 each

x4

ALL -

Plank toe touches 20s

Roll ups 20s

x3

Crossbody crunches 20s

Reverse plank hold 20s

x3

Tuesday 15th October

Split class in half and work in pairs

1

Bench squats x12

Thrusters x12

x4

Press ups x12

Wall sit

x4

2

Bent over row x12

Overhead lunges x8 each

x4

Glute bridges x15

Wide squats x12

x4

Strong

Squats 5x5

Deadlifts 5x5

Barbell press 5x5

Prone bench row 3x8-10

Chest press 3x8-10

Wednesday 16th October

Reverse lunges x8 each

Turkish get up x3 each

Glute bridges x15 each

x4

Strict press x8-10

Squats x8-10

Reverse plank hold count to 20-30

x4

Toes to bar (lying) x10

Bent over row x12

Plank count to 20-10

x4

all together 5 rounds all bodyweight

20 squats

20 glute bridges

20 lunges

10 press ups

Thursday 17th October

Overhead single arm lunges x8 (right

Overhead single arm lunges x8 (left)

Plank toe taps x20

x4

Squats x8-10

Plank row x10 each side (keep hips still)

Reverse plank hold count to 20-30

x4

Shoulder taps x20 (hips still)

Russian twists x20

Turkish get up x3 each

x4

all together 4 rounds bodyweight or banded

Glute bridges x20

Clams x10 each side

Ab extensions x10

Press ups x10

Friday 18th October

Working in pairs 4 rounds each

Lying leg curls x12

Wall sit

Squat press x12

Glute bridges

Thrusters x12

Reverse plank hold

Alternating lunges x8 each

Chest press with barbell

Bent over row x12

Ab extensions

all together -

Crossbody crunches 20s

Side plank x20s each side

x3