BodyFIT WC 28 October 2019

Strength week

Monday 28th October

Working in pairs

Squats x8-10

Barbell press x8-10

4x

Lunges 8 each leg

Bent over row x10

4x

Single arm press x8 each

Glute bridges x10-12

4x

All together - split class into 3 - keep going until squats have been finished

Bench squats x10

Press ups

Shoulder taps

4x

Rocky press x8

Ab extensions

Plank

4x

Tuesday 29th October

Working in pairs

Squats x10

Lying leg curls

4x

Barbell press x8-10

Lunges alternating

4x

Chest press x10

Wall sit

4x

All together

Single arm press x8 each side

Press ups

Ab extensions

4x

Shoulder taps x30

Crossbody crunches

Plank

BodyFIT Strong

Deadlifts 5x5

Squats 5x5

Pull ups 3xAMRAP

Barbell press 3x6-8

Deficit lunges 3x8 each

Wednesday 30th October

Glute bridges x12

Lunges x8 each leg

4x

Barbell press x8-10

Bench squats x8-10

4x

Press ups x10

Bent over row x10

4x

Side lunges x8 each

Rocky press x8

4x

Toes to bar x10

Scissors x20

Plank hold count to 30

4x

Thursday 31st October

After warm up:

3/4 Teams all start one side of room, one person runs to other side and turns over card for 'Trick or Treat' exercise to complete, completes exercise then runs back and next person goes until all exercises have been done

Once finished all together:

1.

Zombies x10 (ab rollups)

Creepy crawls x5 (plank walkouts)

Squat press x10

4x

2.

Lying leg curls x10

Press ups x10

Lunges x8 each side

4x

ALL 10MIN AMRAP

20 squats

20 glute bridges

5 down ups

20 crossbody crunches

20 shoulder taps

Friday 1st November

in pairs 3 rounds each

Static lunges x8 each leg

Wall sit

Press ups x12

Shoulder taps

Bent over row x12

Leg raises

Rocky press x10

Reverse plank hold

All 15 min AMRAP

Shoulder taps x20

Knee to elbow x20

BB press x10

Side raises x20 (2.5/1.25kg plates)

Air squats x20

Down ups x5