BodyFIT WC 16 Dec

Circuits week!

Monday 16th Dec

Endurance circuit 20s on 10s off - 4x

High knees

In/out jumps

Lunge jumps

Down ups

Lateral jumps

Quick feet

Get ups

Strength Circuit 30s on 15s off in pairs - 4x

Barbell press

Bent over row

Squats

Crossbody crunches

Lying leg curls

Thrusters

Side lunges

Tuesday 17th Dec

In pairs

1-

30s overbar burpees

30s thrusters

4x

2-

30s squats

30s press ups

4x

3-

30s crossbody crunches

30s lunges or lunge jumps

4x

ALL -

30s on 15s off circuit

1 - behind head press

2 - spin bike standing

3 - ball slams

4 - quick step ups

5 - bunny hops

6 - shoulder taps

7 - glute bridges

8 - squat hold

9 - lying leg curls

10 - tricep dips

Wednesday 18th Dec

30s on 15s off

1 - Glute bridges

2 - Thrusters

3 - Barbell pull ups (on squat rack)

4 - Ball slams

5 - Step ups (quick)

6 - DB squats

7 - Toes to bar

8 - Standing spin bike

9 - Press ups

10 - TRX row

11 - Get ups

12 - Crossbody crunches

13 - Down ups

14 - Tricep dips off bench

Thursday 19th Dec

3 teams

1 - 10 DB thrusters, 10 down ups, 10 squats - 4x

2 - 10 barbell press, 10 lunges jumps (or normal lunges), 20 glute bridges - 4x

3 - 10 press ups, 10 kettle bell floor to upright row, 10 ab extensions - 4x

Circuit -

All pick a card, person with ball slams does 15 and everyone else keeps going

Friday 20th Dec

Pairs on each station - 2 exercises per station 1x strength 1x cardio

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