Monday 15 November
10 cal air bike
10 thrusters
10 lunges
10 plank row
10 press ups
x4
5mins on each
10 tricep extensions
10 bicep curls
10 single arm shoulder press each side
10 side raises
10 around the worlds
10 glute bridges
10 clams each side
10 side steps each side
10 squat pulse
10 rear foot elevated squats each side
10 RDL
10 floor step ups
10 lying hamstring curls
Tuesday 16 November
In pairs x4 of each
A - 10 thrusters, 10 lunges, 10 press ups
B - down ups
A - 4 man makers, 10 squats, 5 SA clean and press
B - scissors x10, ab extensions x 10 keep repeating until partner finished
A - 10 cal air bike or 300m row, 10 box jumps, 10 ball slams
B - warrior squats x10, shoulder taps x20 - repeat until partner finished
Mum and Baby
30s on 10s off x3
Slow crunches
Squats
Press ups
Reverse plank
Side lunges
30s on 10s off x3
Glute bridges
Shoulder taps
Reverse lunges
Pike position either hold or press
Pelvic tilts
heel taps/slides
cat/cow
3x10 of each
Wednesday 17 November
8 strict press
8 push press (use legs)
8 press ups
rest 1 min
x4
in pairs on rest one work complete reps each
50 bench press
50 press ups
50 pull ups (barbell, banded or lat pull downs)
50 squats
50 burpees
50 ab extensions
3x20
scissors
heel taps
side reaches
Thursday 18 November
10 shoulder press, rest 5sec/take 5 breaths and then do 9 reps, rest 5sec/take 5 breaths and do 8 reps and keep repeating until 1 rep
Repeat with squats
in pairs 4 rounds
10 bulgarian split squats
10 deadlifts
10 romanian deadlifts
20 KB swings
10 step ups each leg
20 glute bridges/hip thrusts
3 rounds of the following:
10 side raises
10 around the worlds
10 rear delt fly
Friday 19 November
3x6-8 sumo deadlift
3x6-8 Single arm shoulder press
pairs 4 rounds
7 devils press
toes to bar
7 man makers
ab extensions
7 DB clusters
lunges
7 deadlifts
underhand bent over row
Comments