Monday 15th July 2019
30s on 10s off - x3
1 - Squats
2 - Leg extension
3 - Leg curls
4 - Press ups
5 - Standing spin bike
6 - Barbell press
7 - TRX row
8 - Ball slams
9 - Step ups/box jumps
10 - Shoulder taps
11 - Ab extensions
12 - Bent over row
13 - Tricep dips
14 - Knee to elbow
Tuesday 16th July
2 exercises per station 30s on 10s off x3 then move round
1 - Squats, down ups
2 - Glute bridges, barbell press
3 - Bent over row - step ups/box jumps
4 - TRX row, shoulder taps
5 - Lunges, ab extensions
6 - Knee to elbow, press ups
7 - Tricep dips, get ups
Wednesday 17th July
20s on 10s off endurance x3
1 - In/out jumps
2 - star jumps
3 - down ups
4 - get ups
5 - shoulder taps
6 - knee to elbow
30s on 10s off strength x3 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
Friday 19th July 2019
Pairs on each station - 2 exercises per station 1x strength 1x cardio
30s on 15s off x3 then move round
1 - Glute bridges, in/out jumps
2 - Squats, squat jumps
3 - press ups, shoulder taps
4 - Bent over row, high knees
5 - lunges, spin bike (standing)
6 - TRX row, star jumps
7 - seated cable row, down ups
Saturday 20th July
Circuit 45s on 15s off x1
30s on 15s off x2 rounds
1 - Press ups
2 - alternating lunges
3 - squats
4 - leg extension
5 - barbell press
6 - spin bike standing
7 - plank row
8 - step ups (quick)
9 - ball slams
10 - crossbody crunches
11 - get ups
12 - reverse plank hold
13 - plank walkouts
14 - shuttle runs (outside barn area)
Opmerkingen