Monday 25
12 minutes
10 thrusters
10 man makers
10 lunges
30 sec on 10s off x4 (staying in one place)
Glute bridges
Squats
Romanian deadlifts
Press ups
Lunges
Shoulder press
Heel taps
Bicycles
Arm burner -
10 tricep dips or extensions
10 bicep curls
10 rocky press
10 front to side raises
x3
Tuesday 26
10 to 1
Kettlebell swings
Thrusters
Plank rows (each side)
8 rounds (alternating)
2min work 30s rest
12x squats
12x barbell press
12x bent over row
12x lunges
12x bicycles
Abs and glutes:
20 glute bridges
10 ab extensions
20 clams
10 roll ups
20 fire hydrants
10 toes to bar
20 kickbacks
x3
Mum and baby
Bird/dog x10 shoulder taps x20 - x3
Press ups 3x10
Squats x10, heel taps x10 - x3
Lunges x20, crunches x10 - x3
Boat pose
Wednesday 27
Working with person next to you partner A and partner B
A - 10 squats, 10 ab extensions
B - KB / DB swings
x4 each
A - 30 russian twists, 10 burpee over bar
B - shoulder taps
x4 each
A - 10 chest press, 10 bent over row
B - Db thrusters
x4 each
1 min on each (20s rest in between) - x3
Deadlifts
Press ups
Romanian deadlifts
Rocky press
If time press ups or pull up practise
Press ups - high plank hold 30s, negative press ups 30s, press up holds 30s one round
Pull ups - negative pull ups 3xAMRAP, banded pull ups 3xAMRAP
Thursday 28
20 lunges (10 each)
10 toes to bar
20 glute bridges
10 toes to bar
20 side lunges (10 each)
10 toes to bar
5x
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
Friday 29
5x5 barbell press heavy
10 DB thrusters
5 down ups
as many rounds as possible in 7 minutes
in pairs (next to you in box) 3 rounds of each one focus on heavy lifts
1 - 10 squats, burpees
2 - 16 lunges, squat jumps/in out jumps
3 - 10 barbell strict press, inchworms
4 - 15 glute bridges, squat pulse
5 - 15 bent over row, press up to shoulder taps
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