BodyFIT WC 21st October 2019

Volume week

Monday 21st October

EMOM x8

Squats x10

Barbell press x10

EMOM x8

Lunges x20

Press ups x5

3x20

Glute bridges

Shoulder taps

Plank toe taps

3x20

Squat pulse banded

Side steps banded

Side kicks banded (10 each side)

Tuesday 22nd October

Reps 20/15/15/20 - working in pairs

Glute bridges

Lying leg curls

Chest press

Shoulder taps

AMRAP 10min

Side squats x8 each

Get ups x5

Crossbody crunches x20

Shoulder taps x20

AMRAP 10min

Press ups x10

Flutter kicks x20

Ab extensions x10

Barbell press x10

Wednesday 23rd October

3 rounds

5 down ups

20 lunges

20 russian twist

20 in/out jumps

2 rounds

30 glute bridges banded & weighted

30 banded squats (slow on way down)

30 banded side steps

30 banded side kicks (15 each side)

30 shoulder taps

30 plank twists

1 round

20 shoulder press (1.25/2.5kg plates)

20 side raises

20 around the world

20 bent over row

Thursday 24th October

reps 20-18-16-14-12-10

Seated DB press (floor, leg in front)

Overhead lunges (one DB overhead do half the set reps then switch arms)

Glute bridges

3 rounds

20 single leg glute bridges (10 on each side)

20 shoulder taps

20 flutter kicks

All together - everyone picks a circuit card

1 person doing 15x ball slams, everyone else keeps going then all move round

Friday 25th October

4 teams (10 mins per station - 4 exercises per station)

1 -

Barbell press x20

Shoulder taps

Reverse plank hold

Bear crawl hold

2 -

Glute bridges x20

Lying leg curls

KB swings

Down ups

3 -

Bent over row x20

Get ups

Step ups

Wall sit

4 -

Squats x20 (banded or weighted)

Knee to elbow

Side lunges

Plank twists