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
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