Strength and cardio
Monday 23 August
4x8 deadlifts working up to heavy for final set 4-6 reps
3x8 SA shoulder press
Arms 2mins work 30s rest - 4x
10 barbell press
10 press ups
10 bicep curls
10 around the worlds
Quads 2mins work 30s rest - 4x
10 warrior squats
10 squats
10 lunges
Glutes 2mins work 30s rest - 4x
20 glute bridges
10 curtsy lunges each leg
10 kickbacks each leg
Abs 2mins work 30s rest - 3x
10 lying toe taps
10 plank toe taps
20 Bicycles
Tuesday 24 August
7 mins work
10 Db clusters
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
Pull up practise
DB shoulder press
Seated row
Deadlifts
Squats
Wednesday 25 August
7 mins working as many rounds as possible
20 glute bridges
5 down ups
10 deadlifts
5 down ups
10 squats
5 down ups
20 ab extensions
Working in pairs 3 rounds of each
1 - 10 barbell press (heavy), inchworms
2 - 10 press ups, bent over row
3 - 10 lunges each leg, squat jumps
4 - 10 romanian deadlifts, long jumps
5 - 10 DB thrusters, front and side raises
Arm burner x3 if time
10 BB curls
10 tricep extension
10 side raises
10 around the worlds
Beginner
3 rounds of each 30-45s rest in between each set more if needed
1 - 10 barbell press, 20 shoulder taps
2 - 10 press ups, 10 bent over row
3 - 10 lunges each leg, wall sit or squat hold 30s
4 - 5 inchworms, 10 plank twists
5 - 10 DB thrusters, 10 front plate raises
Glutes x3
10 glute bridges
10 banded side steps each side
10 banded kickbacks each side
Abs x3
10 ab extensions
10 heel taps
Thursday 26 August
x3
10 curtsy lunges
10 reverse lunges
Cardio circuit (not moving round just timed) 20s on 10s off x3
Fast feet
Star jumps
Squat jumps
Long jumps
Plank walkouts
in/out jumps
Strength working in pairs - you go I go (take in turns one rest one works)
5x5 snatches on each side heavy
4x8-10 chest press
4x in pairs
15 glute bridges, 15 db thrusters
15 barbell press, 15 bent over row
15 squats, 15 kb swings
Friday 27 August
3x6-8 deficit deadlifts
3x10-12 romanian deadlifts
2 exercises per station moving round - 30s on 10s off x3
1 - Air bike, Squats
2 - Pull ups, box jumps
3 - Leg extensions, low squats
4 - DB thrusters, press ups
5 - Seated row, tricep dips
6 - Underhand bent over row, DB bent over row
7 - Single leg squats, banded side steps
8 - Rower, db clusters
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