BodyFIT WC 4 November 2019

Circuits Week

Monday 4 November

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 - Chest press

5 - Bent over row

6 - Ball slams

7 - Thrusters

Tuesday 5 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

Cable seated row 3x10

Beginner -

Glute bridges 4x20 banded

Squats 4x15

Barbell press 4x15

Press ups 3x10

Lunges 4x20

Wednesday 6 November

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 - Chest press

14 - Tricep dips off bench

Thursday 7 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 8 November

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