Monday 24 Jan
40s on 20s off
1- rower
2- press ups
3- air bike
4-squats
5-barbell press
6-leg extension
7- ball slams
8- seated row
9- toes to bar
Outside
10- barbell pull ups
11- walking lunges
12- skipping
13- down ups
14- wall sit
15- sit ups
Tuesday 25 Jan
5mins on each station in pairs
1- rower 250m and press ups
2- air bike 7 cals and bench press
3- 10 squats, thrusters
4- 10 barbell press, leg extension
5- 10 seated row, tricep dips
6- 10 down ups, step ups
7- 10 toes to bar, rocky press
8- 10 ab roll ups, lunges
Mum and baby
3x20
glute bridges
clams (10 each side)
single leg extensions
3x10
slow crunches
press ups
squats
3x20
slow bicycles
lunges
side plank (count 20 each side)
Strong
Seated DB press 3x8-10
Deadlifts 5x5
Seated cable row with rope 3x10-12
Step ups 3x8 each leg
Single leg romanian DB deadlift 3x10 each side
Kas glute bridges 3x20
Negative pull ups 3x
Wednesday 26 Jan
EMOMx8
10 press ups
8 down ups
Working in pairs 4 rounds of each
1- 20 heels elevated squats with DB
glute bridges/hip thrusts
2- 10 single leg squats each leg
squat jumps
3- 10 step ups each leg
down ups
4- 10 single arm press each side
shoulder taps
5- 15 bent over row
plank hold
6- 10 barbell pull ups
slow bicycles
Thursday 27 Jan
40s on 20s off
1- alternating single arm clean and press
2- lunges
3- squats
4- step ups
5- barbell press
6- deadlifts
7- lying leg curls
8- seated row
9- ab extensions
Outside
10- press ups
11- wall sit
12- slow bicycles
13- long jumps
14- skipping
15- burpees
Friday 28 Jan
3x20
single leg romanian deadlift (10 each side)
single leg glute bridges (10 each side)
single leg squats (10 each side)
3x
5 inchworms
5 barbell press
5 thrusters
5 single arm press each side
5 press ups
5 rocky press
rest 1 min
5mins on each station on pairs
1- 10 ball slams, lunges
2- 10 squats, step ups
3- 10 lying leg curls, alternating side lunges
4- 30 shoulder taps, russian twists
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