BodyFIT WC 1st July

Volume week

Monday 1st July

EMOM x8

Squats x8

Barbell press x8

EMOM x8

Bent over row x8

Russian twists x10

AMRAP 20min

Glute bridges x20

Alternating lunges x20

Knee to elbow x20

Press ups x10

Seated on floor DB shoulder press x10 (controlled)

Tuesday 2nd July

in pairs

3 rounds - shoulder taps while other is working

20 shoulder press - 2.5kg plates

20 side raises - 1.25kg plates

20 around the worlds - 1.25kg plates

20 bent over row (barbell)

3 rounds - toes to bar while other is working

30 Glute bridges

30 Squats

30 Barbell press

30 Crossbody crunches

3 rounds - plank while other is working

20 squat jumps

5 down ups

20 lunges

20 russian twist

20 toes to bar (lying down)

Wednesday 3rd July

2 rounds banded

50 glute bridges

20 clams on each leg

20 side steps each side

20 fire hydrants each side

20 squats with band

12 AMRAP

15 barbell press

15 press ups

15 weighted glute bridges

15 tricep extensions

15 bent over row

12 AMRAP

20 toes to bar (lying on floor)

20 squats

20 seated shoulder press (2.5kg plates or more)

20 crossbody crunches

20 side squats

Friday 5th July

20-18-16-14-12

Seated DB press (on floor)

Squats

Press ups

Glute bridges

3 rounds for time

10 single leg glute bridges

10 plank row (each side)

8 double lunges each leg (all the way down, half way up then back down & all the way up = 1 rep)

Abs -

crossbody crunches x20

ab extensions x10

3 rounds

scissors x20

knee to elbow x20

3 rounds