Monday 17 Jan
Pairs 3x each
10 cal air bike
Thrusters
250m row
10 press ups, 10 bicycles
10 squats (heavy)
Alternating step ups
15 leg extension
Lying leg curls
10 barbell press
Side raises
10 bent over row
Bicep curls
20 lunges
Wall sit
Abs altogether 3x20
Russian twists
Heel taps
Plank saws
Tuesday 18 Jan
3x
20 shoulder taps
20 mountain climbers
20 heel taps
10 down ups
EMOM X6
5 down ups
20 side jumps
EMOM X6
10 barbell press
10 squats
4 rounds of each
20 heels elevated squats
20 glute bridges
10 single leg squats each leg
10 press ups
10 side raises
10 Y raises
10 rear delt fly
Mum and baby
Slow crunches x10
Reach ups x10
Modified ab extensions x10
3x
20 glute bridges
10 kickbacks each leg
3x
10 press ups
20 shoulder taps
10 bird dog
3x
Strong
Bench press 3x10
Seated row 3x10
Thrusters 4x6-8
Squats 4x5-6
Leg extension 3x12 last set drop set
Romanian deadlifts 3x12
Negative pull ups overhand grip 3x
Banded pull ups overhand grip 3x
Wednesday 19th Jan
AMRAP 12min
20 glute bridges
5 burpees
20 barbell press
5 burpees
10 press ups
5 burpees
10 bent over row
5 burpees
20 lunges
5 burpees
20 ab extensions
EMOM X6
10 squats
10 chest press
EMOM X6
10 thrusters
10 plank row
Altogether 4x
20 banded side steps
10 banded standing kickbacks each leg
20 Russian twists
10 leg raises
20 lying toe taps
Thursday 20 Jan
30s on 10s on x3 each station then move round
1- air bike, down ups
2- squats, lying leg curls
3- leg extensions, deadlifts
4- bench press, barbell press
5- seated row, ball slams
6- walking lunges, press ups
7- DB shoulder press, bent over row
8- man makers, wall sit
Friday 21 Jan
10 single leg squats each leg
10 side lunges each leg
10 Romanian deadlifts
4x
10 barbell press
10 side raises
10 Y raises
4x
10 bent over row
10 plank row each side
10 bicep curls
4x
Comments