BodyFIT WC 28 Feb

Monday 28 Feb

Reps 20/15/10/15/20

Squats

Barbell press

Shoulder taps

Ab extensions

*5 down ups after each round

7 mins arms

Press ups

Chest press

Tricep dips/kickbacks

Bicep curls

7 mins glutes

Glute bridges/hip thrusts

Romanian deadlifts

Kickbacks

Reverse lunges

7 mins shoulders

alternating DB press

side raises

around the worlds

Y raises

abs 3x

10 reverse crunches

20 bicycles

10 slow crunches

Tuesday 1 March

EMOM X6

10 squats

5 down ups

20 shoulder taps

Pairs

One does sit ups while partner working

10 lunges

10 press ups

10 bent over row

3x

One does toes to bar while partner working

20 barbell press

20 shoulder taps

20 side raises

3x

One does inchworms while partner working

30 Glute bridges

30 Russian twists

30 banded side steps

3x

Mum and Baby

3x10

bird/dog

shoulder taps

slow crunches

1 min on each (20s rest in between) - x3

Lunges

Press ups

Glute bridges

30s rest

Plank 30s

Side plank 20s each side

3x

Strong

5x5 deadlifts

3x10 triple contraction hip thrust

3x8 pause squats

4x8 barbell press

3x12 flat bench neutral grip chest press (DBs)

3x12 seated row rope

Wednesday 2 March

3x

20 plank toe taps

20s wall sit or squat hold

20x bicycles

10 deadbugs

5x plank walk outs

8 rounds (alternating)

2min work 1 min rest

12x squats

12x barbell press

12x devils press or burpees

12x reverse lunges (total)

Banded - 4 rounds

20 Glute bridges

10 clams each side

10 side steps each side

10 squat pulse

Thursday 3 March

Working in pairs 3 rounds of each

1 - 10 barbell press (heavy), inchworms

2 - 10 press ups, bent over row

3 - 10 lunges each leg, squat jumps

4 - 10 DB thrusters, front and side raises

Arm burner x3

10 DB hammer curls

10 tricep extension

10 side raises

10 around the worlds

Glute burner x3

20 glute bridges

20 fire hydrants

20 kickbacks standing x10 each side

Abs x3

20 ab extensions

20 scissors

10 reverse crunches

Friday 4 March

Half class

Split squats (rear foot elevated) x10 each leg superset with Romanian deadlifts x12 - 4x

Front foot elevated lunges (on 10/15kg plate) x10 each leg superset with lying db leg curls x12 - 4x

Glute bridges x20 or hip thrusts heavy x10 superset kickbacks x10 each leg - 4x

Other half then switch

Pairs

Rower 200m

Press ups until partner finished

X3

Bike 7 cals

Barbell press until partner finished

X3

Box jumps x10

Heels elevated squats until partner finished

X3