BodyFIT WC 3rd June

Volume week

Monday 3rd June

reps 20/15/10/15/20 - weight increases as reps decrease

Squats

Barbell press

Bent over row

Russian twists

AMRAP 20min

Glute bridges x20

Alternating lunges x20

Knee to elbow x20

Press ups x10

Seated on floor DB shoulder press x10 (controlled)

Tuesday 4th June

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)

3 rounds - toes to bar while other is working

30 Glute bridges

30 Squats

30 Barbell press

30 Crossbody crunches

3 rounds - plank while other is working

20 squat jumps

10 down ups

20 lunges

20 russian twist

20 toes to bar (lying down)

Wednesday 5th June

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

Friday 7th June

20-18-16-14-12-10-8-6-4-2

Seated DB press (on floor)

Squats

Press ups

Glute bridges

3 rounds for time

10 single leg glute bridges

10 plank row (each side)

8 double lunges each leg (all the way down, half way up then back down & all the way up = 1 rep)

BodyFIT Strong

Deadlifts 3x8

Stiff leg deadlifts

Pull ups

Lunges

Seated row

Seated DB press

Saturday 8th June

6 rounds for time

16 russian twist

16 strict press

20 bear shoulder taps (knees bent off floor like bear crawl without the crawl)

20 min AMRAP

15 goblet squats - low

15 press ups

15 glute bridges

15 ab extensions

20 crossbody crunches