Monday 21 Feb
working in pairs 4x of each - beginners 3x of each
1- ball slams x10, wall sit until partner finished
2- squats x15, press ups
3- lunges x20, ab extensions
4- barbell press x10, plank
5- bent over row x15, shoulder taps
abs finisher:
reverse crunches 3x15
side plank 3x20s each side
plank 3x30s
Tuesday 22 Feb
7 mins work
10 Db thrusters
10 press ups
5 down ups
in pairs - 3 rounds of each
1 - 10 lunges each leg, down ups
2 - 10 deadlifts, box jumps
3 - 20 glute bridges, burpee over bar
4 - 10 RDL, warrior squats
5 - 15 bent over row, inchworms
6 - 5 man makers, in/out jumps
Press up practise - 1 min of each
High plank hold
Negative press ups
Press up hold
Press ups
Strong
5x5 deadlifts
5x5 deadstop hip thrusts
3x8 each leg bulgarian split squats
4x8 barbell press
3x12 flat bench neutral grip chest press (DBs)
3x12 seated row rope
Wednesday 23 Feb
1 min on each (20s rest in between) - x3
Lunges
Barbell press
Glute bridges
Deadlifts (beginners use 1xDB or KB)
Working with person next to you partner A and partner B
A - 10 squats, 10 ab extensions
B - KB / DB swings
x4 each
A - 30 russian twists, 10 burpee over bar
B - shoulder taps
x4 each
A - 10 chest press, 10 bent over row
B - Db thrusters
x4 each
To finish
20 side reaches, 20 scissors, 20 flutter kicks, 20 plank saws
Thursday 24 Feb
Working in pairs 3 rounds of each
1 - 10 barbell press, inchworms
2 - 10 press ups, bent over row
3 - 10 lunges each leg, squat jumps
4 - 10 DB thrusters, front and side raises
Arm burner x3
10 BB curls
10 tricep extension
10 side raises
10 around the worlds
Glute burner x3
20 glute bridges
20 fire hydrants
20 clams
Abs x3
20 ab extensions
20 scissors
10 roll ups
Friday 25 Feb
4 mins on each station
1 - Squats x10
Single arm DB press x8 each arm
2 - lying leg curls x12
Deadlifts x12
3 - barbell press x10
Ball slams x10
4 - lunges x16
Glute bridges x15
5 - Close grip chest press x12
Bent over row x12
6 - Tricep extensions x10
Hammer curls x10
7 - heels elevated squats x12
Plate front raises x12
Abs:
side plank 3x20s each side
plank 3x30s
ab roll ups 3x10
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