First programme of 2022 - welcome back!
Monday 3rd Jan
30s on 10s on x3 each station then move round
1- air bike, bench press
2- squats, step ups
3- good mornings, deadlifts
4- leg extension, barbell press
5- seated row, ball slams
6- walking lunges, press ups
7- arnold press, bent over row
8- man makers, bicycles
Tuesday 4th Jan
8mins legs
10 squats
20 glute bridges
20 reverse lunges
10 Romanian deadlifts
Rest 2mins
8mins arms
10 barbell press
10 Bent over row
10 chest press
10 bicep curls
10 Tricep dips/extensions
Rest 2mins
7mins abs
10 plank in/out
10 ab extensions
10 roll ups
10 bicycles
Rest 2mins
Press up practise
1 min high plank hold
1 min negative press ups
1 mins press ups hold
1 min incline Press ups
Wednesday 5th Jan
4 mins on each with 1-2min rest in between - everyone stays in one place and sets their own equipment up no moving round
1- barbell press x10, side raises x10, bent over Y raises x10
2- heels elevated squats x10, lying DB leg curls x10, ab extensions x10
3- bent over row x10, plank row x10, plank toe taps x10
4- front foot elevated lunges x10 each (going forwards and down, not straight up and down, knee can go over toe as long as heel stays down), Romanian deadlifts x10 (knees soft but don’t bend any more)
5- shoulder taps x20, plank in/outs x20, press ups x10
6- chest press x10, ab roll ups x10
7- glute bridges x20, standing banded kickbacks x10 each side
Thursday 6th Jan
3 rounds
5 inchworms
6 press ups
7 plank twists each side
8 squats
9 shoulder taps each side
10 bicycles each side
4 rounds
5 clean and press each side
10 single leg Romanian deadlifts each side
5 single arm shoulder press each side (no using legs)
10 Rocky press
Working in pairs 3 rounds of each
1- 10 press ups, partner holding high plank
2- 10 box jumps, partner doing wall sit
3- 10 step ups each leg, partner doing ball slams
Friday 7th Jan
3 rounds
20 plank twists
20 plank saws
20 shoulder tap
20 heel taps - lying on back
EMOM X6
10 thrusters
16 lunges
EMOM X6
10 press ups
8 warrior squats or down ups
EMOM X6
10 plank row (5 each side)
15 pulse squats (move up to 20 if done quickly)
3 rounds
20 bicycles
20 glute bridges
20 standing banded kickbacks each leg
20 clams each side
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