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
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