BodyFIT WC 30 Dec

Strength Week!

Monday 30th Dec

Monday 27th May 2019

Squats

Barbell press

4x10

Glute bridge with 5sec hold top of each rep x12

Single arm press x8

4 rounds

Bent over row x12

Lunges x8 each leg

4 rounds

In pairs:

Lying leg curls x12

Plank

3x

Press ups x12

Knee to elbow

x3

Tuesday 31st Dec

2020 workout

20 of each

Lunges

Shoulder taps

Bench squats

3x

20 of each

Barbell press

Side raises

Toes to bar

3x

20 of each

Bent over row

Glute bridges

Lying leg curls

3x

Circuit - pick a card - person with ball slams does 20 before all moving round

Thursday 2nd Jan

in pairs 4x of each

Squats x10

side squats

Single arm press x8 each side

press ups

Lunges x8 each side

get ups

Bent over row x12

Shoulder taps

Plank row x12 each side

plank

lying leg curls x12

down ups

Friday 3rd Jan

in pairs 3 rounds each

Static lunges x8 each leg

Wall sit

Press ups x12

Shoulder taps

Bent over row x12

Leg raises

Barbell press x12

Reverse plank hold

All 10-15 min amrap

Shoulder taps x20

Knee to elbow x20

Shoulder press x20 (2.5kg plate)

Side raises x20 (2.5/1.25kg plates)

Air squats x20

Down ups x10