Monday 20 Dec
Pairs - you go I go (has to be done each)
100 skips, 250m row or 10 cals
50 overhead plate lunges
50 deadlifts (bar, DB/KB)
40 DB step ups
40 KB swings
30 press ups
30 sit ups
20 burpees
20 box jumps
10 BB OR DB thrusters
10 pull ups
100 skips, 250m row or 10 cals
Tuesday 21 Dec
4x8 deadlifts working up to heavy for final set 4-6 reps
3x8 SA shoulder press
Arms 2mins work 30s rest - 4x
10 barbell press
10 press ups
10 bicep curls
10 around the worlds
Quads 2mins work 30s rest - 4x
10 warrior squats
10 squats
10 lunges
Glutes 2mins work 30s rest - 4x
20 glute bridges
10 curtsy lunges each leg
10 kickbacks each leg
Abs - 3x
10 lying toe taps
10 plank toe taps
20 Bicycles
Strong
Deadlifts
Squats
Deficit lunges
Barbell press
Negative pull ups
Wednesday 22 Dec
1 min on each x3 - 30s rest in between each exercise
Alternating DB clean and press
Rocky press
Press ups
Plank
1 min on each x3 - 30s rest in between exercises
Glute bridges
Deficit deadlifts (standing on 10kg plate each going all the way to floor)
Feet elevated goblet squats
Frog bridges (glute bridge but with feet together and knees still apart)
Working in pairs 3 rounds of each - one rests one goes
Pull ups x10
Close grip bench press x10
Single arm press x8 each side
Bent over wide grip rows x12
Thursday 23 Dec
Single leg squats 1x20 3x10
Step ups 3x10
Rest 45 secs after each set
Squats x15 straight into 20 lunges x3
Press ups x15 straight into barbell press x15 x3
Glute bridges x15, RDLs x15, standing banded kickbacks x10 each side - x3
Side raises x10, front raises x10, bent over row x10 - x3
Abs - 3x20
Russian twists
Leg raises
Bicycles
Plank saws
Friday 24 Dec
Xmas Workout!!!
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