Monday 25th November
20 lunges (10 each)
10 toes to bar
20 glute bridges
10 russian twists
20 BW squats
10 ab extensions
4x
8 x strict press
8 x push press (barbell press using legs)
8x press ups
rest 1 min
4x
12x squats
20x russian twists
5x get ups
4x
20 banded glute bridges
20 ab extensions
20 flutter kicks
4x
Tuesday 26th November
Squats x10
Plank row x10 each side
x4
Glute bridge 5sec hold at top x10
Side raises x15
4x
Lunges x8 each leg
Lying toes to bar x10
4x
Heels elevated squats SLOW x10
Lying leg curls x12 SLOW
3x
Shoulder taps x30
Crossbody crunches x20
3x
STRONG
Pull ups 4xAMRAP
Deadlifts 4x5
Rack pulls 3x10-12
Hip thrusts 4x8
Stiff leg deadlifts 4x10
DB shoulder press 3x8-10
Beginners
In pairs 4 rounds each -
Glute bridges x 20 weighted
Heels elevated squats
Barbell press 4x15
Alternating lunges
Bent over row 3x15
Shoulder taps
Press ups x12
Plank hold
Wednesday 27th November
Pairs 4x rounds for quality (slow it down)
Barbell press x8
Bent over row
Chest press x10
Press ups
Single arm strict DB press x10 each
Wall sit
1 and 1/4 squats x10
Bear crawl hold
Finisher:
20 glute bridges banded
20 side steps banded
20 toes to bar
3x
Thursday 28th November
in pairs 3 rounds each for quality
Lying leg curls x12
Wall sit
Press ups x12
Shoulder taps
Bent over row x12
Leg raises
Behind head press x10
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)
BW squats x20
Plank walks x10
Friday 29th November
in pairs for quality 4x rounds each
Squats x10
Wall sit
Press ups x10
Glute bridge hold
Lunges x8 each side
Get ups
Bent over row x12
Shoulder taps
Plank row x12 each side
Plank
Lying leg curls x12
Down ups
Abs:
20 russian twist
20 scissors
plank hold count to 20
3x
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