BodyFIT WC 2nd December

Circuits Week

Monday 2nd Dec

Endurance circuit 20s on 10s off

1 - High knees

2 - Star jumps

3 - In/out jumps

4 - Plank walkouts

5 - Lateral jumps

6 - Get ups

7 - Quick feet

Strength 30s on 15s off in pairs

1 - Barbell press

2 - Squats

3 - Glute bridges

4 - Press ups

5 - Bent over row

6 - Ball slams

7 - Thrusters

Tuesday 3rd November

30s on 15s off 14 stations x3 rounds

1 - Chest press

2 - Ab extensions

3 - Shoulder taps

4 - Tricep dips

5 - Thrusters

6 - Squats

7 - Battle rope

8 - Press ups

9 - Wall sit

10 - Standing spin bike

11 - Down ups

12 - Ball slams

13 - TRX row

14 - Plank

ALL - Banded - 50 glute bridges, 50 side steps, 50 squats x2

ABS - ab extensions x10, russian twists x20, flutter kicks x20 - 3x

Strong -

Deadlifts 5x5

Hip thrusts 5x5

1 & 1/4 squats 3x10

DB shoulder press 3x10

Prone bench row 3x10-12

Beginner -

Glute bridges x15

Press ups x10

x3

Barbell press x15

Squats x15

x3

Bent over row x15

Plank row x10 each side

x3

Ab extensions x15

Shoulder taps x20

x3

Wednesday 4th December

30s on 15s off x3

1 - Glute bridges

2 - Thrusters

3 - Squats

4 - Ball slams

5 - Step ups (quick)

6 - Wall sit with shoulder raises

7 - Lunges

8 - Standing spin bike

9 - Press ups

10 - TRX row

11 - Get ups

12 - Crossbody crunches

13 - Down ups

14 - Tricep dips off bench

Thursday 5th November

45s on 15s off x1, 30s on 10s off strength x2 rounds

1 - Squats

2 - Leg extensions

3 - Ball slams

4 - Wall sit

5 - Glute bridges

6 - Bent over row

7 - Thrusters

8 - TRX row

9 - Seated row (cable)

10 - KB swings

11 - Chest press

12 - Ab extensions

13 - Tricep dips

14 - Sissy squats

Friday 6th December

3 teams

1 - 10 DB thrusters, 10 down ups, 10 squats - 4x

2 - 10 barbell press, 10 lunges jumps (or normal lunges), 20 glute bridges - 4x

3 - 10 press ups, 10 kettle bell floor to upright row, 10 ab extensions - 4x

Circuit -

All pick a card, person with ball slams does 15 and everyone else keeps going