BodyFIT WC 22nd April 2019

WC 22nd April 2019 - Circuits week

Tuesday 23rd April

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

Wednesday 24th April

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

Thursday 25th April

BodyFIT Strong

Deadlifts technique Squats heavy 5x5Db shoulder press heavy 5x5Seated cable row 4x8-10Bench press 4x6-8

Friday 26th April

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 27th April

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