Strength week
Monday 22nd July 2019
Squats
Barbell press
4x10
Glute bridge with 5sec hold top of each rep x12
Single arm press x8
4 rounds
Bent over row x12
Lunges x8 each leg
4 rounds
In pairs:
Lying leg curls x12
Plank
3x
Press ups x12
Knee to elbow
x3
Tuesday 23rd July 2019
5 rounds
Squats x8
Single arm press x8 each arm
Glute bridges x12
5 rounds
barbell press x12
press ups x12
Lunges x8 each leg
5 rounds
single glute bridges x15 each leg
bent over row x12
knee to elbow x20
Abs - crossbody crunches, leg raises
Wednesday 24th July 2019
in pairs:
Squats x10
side squats
Single arm press x8 each side
press ups
Lunges x8 each side
get ups
Bent over row x12
Shoulder taps
Plank row x12 each side
plank
lying leg curls x12
down ups
Friday 26th July 2019
Side squats x8 each side
Glute bridges x15
Knee to elbow x20
5 rounds
Barbell press x8
Side raises x10 (1.25 plates/2.5kg plates)
4 rounds
Press ups x12
Reverse lunges x10 each leg
Leg raises x10
4 rounds
BodyFIT Strong
Deadlift technique 4x6-8
Squats 5x5
Shoulder press 5x5
Bench press 5x5
Saturday 27th July
in pairs 3 rounds each
Static lunges x8 each leg
Wall sit
Press ups x12
Shoulder taps
Bent over row x12
Leg raises
Barbell press x12
Reverse plank hold
All 15 min amrap
Shoulder taps x20
Knee to elbow x20
Shoulder press x20 (2.5kg plate)
Side raises x20 (2.5/1.25kg plates)
Air squats x20
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