Volume Week
Monday 3rd Feb 2020
20/18/16/14/12 (as reps go down after each set, increase weight)
Barbell strict press
Side lunges (each leg)
Cross body crunches or bicycles (slow)
Squat pulse with weight (chest up, controlled)
AMRAP 15-20min - remaining time
Glute bridges x20
Ab extensions x10
Lunges x20
Ab extensions x10
Squats x20
Ab extensions x10
Press ups x10
Ab extensions x10
Plank hold count to 30
45s rest after each round
Tuesday 4th Feb 2020
2 rounds banded
50 glute bridges
20 clams on each leg
20 side steps each side
20 fire hydrants each side
20 squats with band
12 AMRAP
15 barbell press
15 press ups
15 weighted glute bridges
15 tricep extensions
15 bent over row
12 AMRAP
20 toes to bar (lying on floor)
20 squats
20 seated shoulder press (2.5kg plates or more)
20 crossbody crunches
20 side squats
Abs all together - plank 30s, side plank left 20s, side planks right 20s
Beginner -
Banded - 20 glute bridges, 10 standing side kicks each side - 3 rounds
Barbell press x15
Squats x15
4 rounds
All together
1 - Walking lunges (in pairs on one side of room, one person lunges to end and back then partner goes) - 4 rounds
2 - Step & squat (in pairs on one side of room, one person steps forward, squats, steps forward again and squats goes to end of room and jogs back then partner goes)
On mats -
10 press ups
20 shoulder taps (on knees or toes, no movement through stomach or hips)
3 rounds
Abs -
Ab extensions x10
Crossbody crunches x20
3x
Plank 20s hold
Side plank 20s each side hold
3x
Wednesday 5th Feb
in pairs
3 rounds - shoulder taps while other is working
20 shoulder press - 2.5kg plates
20 side raises - 1.25kg plates
20 around the worlds - 1.25kg plates
20 bent over row (barbell)
rest 1 min
3 rounds - ab roll ups while other is working
30 Glute bridges
30 Squats
30 Barbell press
30 Crossbody crunches
4 rounds - plank while other is working
20 squat jumps
5 down ups
20 lunges
20 russian twist
20 toes to bar (lying down)
Thursday 6th Feb
EMOM x8
Squats x10
Barbell press x10
EMOM x8
Bent over row x12
Bear crawl shoulder taps x20
AMRAP remaining time 15-20mins
Reverse alternating lunges x20 (10 each leg)
5 down ups (modification - plank walkouts or kneeling plank walkouts)
Side lunges 10 each side
5 down ups as above
10 press ups
5 down ups
10 single arm DB press
5 down ups
rest 45secs
Friday 7th Feb
20-18-16-14-12 (as reps go down increase weight if poss)
Seated single arm DB press (on floor legs in front)
Squats
Press ups
Glute bridges
5 rounds for time
10 single leg glute bridges (slow and controlled bodyweight)
20 bent over row (each side)
10 double lunges each leg (all the way down, half way up then back down & all the way up = 1 rep - SLOW and controlled each rep)
Abs -
crossbody crunches x20
ab extensions x10
3 rounds
scissors x20
knee to elbow x20
3 rounds
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