BodyFIT WC 17th June 2019

Monday 17th June 2019

2 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

Tuesday 18th June 2019

2 exercises per station 20s on 10s off x2 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 up

7 - Tricep dips, get ups

Wednesday 19th June 2019

30s on 10s off endurance x3

1 - In/out jumps

2 - step ups/box jumps (i go you go)

3 - star jumps

4 - down ups

5 - get ups

6 - shoulder taps

7 - knee to elbow

Strength 30s on 10s off x3

1 - press ups

2 - barbell press

3 - squats

4 - lunges

5 - glute bridges

6 - DB seated press

Friday 20th June

BodyFIT Strong

Deadlifts technique

Squats heavy 5x5

Db shoulder press heavy 5x5

Seated cable row 4x8-10

Bench press 4x6-8

BodyFIT

45s on 10s off endurance x1 round in pairs

1 - In/out jumps

2 - step ups/box jumps (i go you go)

3 - star jumps

4 - down ups

5 - get ups

6 - shoulder taps

7 - knee to elbow

30s on 10s off strength x2 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

Saturday 21st June

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