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
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