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
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