Monday 20th May 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 21st May 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 ups
7 - Tricep dips, get ups
Wednesday 22nd May 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 24th May
BodyFIT Strong
Deadlifts technique Squats heavy 5x5Db shoulder press heavy 5x5Seated cable row 4x8-10Bench press 4x6-8
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 25th May
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
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