BodyFIT WC 24th June 2019

Strength week

Monday 24th June 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 25th June 2019

4 rounds

Squats x8

Single arm press x8 each arm

Glute bridges x15

4 rounds

barbell press x8

press ups x12

Lunges x8 each leg

4 rounds

single glute bridges x15 each leg

bent over row x12

knee to elbow x20

Abs - crossbody crunches 3x20, leg raises 3x10, butterflies 3x20

Finisher: press ups AMRAP, rocky press AMRAP, around the worlds AMRAP

Wednesday 26th June 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

banded glute bridges

Friday 28th June 2019

Side lunges x8 each side

Glute bridges x15

Knee to elbow x20

4 rounds

Barbell press x8

Side raises x15 (1.25 plates/2.5kg plates)

4 rounds

Press ups x12

Reverse lunges x10 each leg

Leg raises x10

4 rounds

Finisher -

single arm press x8 each arm

shoulder taps x20

glute bridges x20

BodyFIT Strong

Deadlift technique 4x6-8

Squats 5x5

Shoulder press 5x5

Bench press 5x5

Saturday 29th June

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

Emom x8

BB press x5

Ab roll ups x5

EMOM x8

Squats x5

glute bridges x10