Circuits Week
Monday 17th Feb
40 secs on 20 secs off - 3x
1 - Down ups
2 - Squats
3 - Ball slams
4 - Bear crawl hold
5 - Standing spin bike
6 - Get ups
7 - TRX rows
8 - Wall sit
9 - Ab extensions
10 - Quick step ups
11 - Barbell press
12 - Crossbody crunches
13 - Press ups
14 - Plank hold
Tuesday 18th Feb
30 secs on 15 secs off x3
1 - Press ups
2 - In/out jumps
3 - Get ups
4 - Squats
5 - Bent over row
6 - Lunges
7 - Russian twists
8 - Db shoulder press
9 - Quick step ups
10 - Press ups
11 - Banded glute bridges
12 - Squat jumps
13 - Tricep dips
14 - Down ups
At end - ab work - 20s side planks each side, 20s normal plank, 20s rest x4
Wednesday 19th Feb
7 stations - 2 per station
4 minutes per station then move round
1
Barbell press x15
Bear crawl hold count 20
2
Squats x15
Glute bridges x15
3
Ball slams x15
Get ups x10
4
Step ups (8 each leg one leg at a time)
Press ups x12
5
Bent over row x15
Tricep dips x15
6
TRX rows x15
Standing spin bike (until partner finished)
7
DB shoulder press x12
In/out jumps x15
Thursday 20th Feb
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
Friday 21st Feb
EMOM x8
10 barbell press
5 down ups
EMOM x8
12 squats
20 shoulder taps
Circuit - person with ball slams does 15 then all move round
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