BodyFIT WC 20th Jan

Circuits Week

Monday 20th

30s on 10s off - x3

1 - Squats

2 - Leg extension

3 - Leg curls

4 - Press ups

5 - Standing spin bike

6 - Barbell press

7 - TRX row

8 - Ball slams

9 - Step ups/box jumps

10 - Shoulder taps

11 - Ab extensions

12 - Bent over row

13 - Tricep dips

14 - Knee to elbow

Tuesday 21st Jan

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

Wednesday 22nd Jan

30s on 15s off strength x3 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

ALL FINISHER

20 shoulder press

20 side raises

20 banded glute bridges

20 banded side steps

3x

Thursday 23rd Jan

Pairs on each station - 2 exercises per station 1x strength 1x cardio - 30s on 15s complete 3 rounds then move round

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

Friday 24th Jan

EMOM x8

15 barbell press

5 down ups

EMOM x8

15 squats

20 shoulder taps

Circuit - person with ball slams does 15 then all move round