BodyFIT WC 6 Jan

Volume week & Free Trial week

Monday 6th Jan

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

Squats

Barbell press

Lunges

Bent over row

Plank row (each side)

AMRAP 20min

Glute bridges x20

Squat jumps x20

Knee to elbow x20

Press ups x10

Seated on floor DB shoulder press x10 (controlled)

Around the worlds x10 (1.25kg plates)

Beginner:

Banded - glute bridges x20 and side steps x20 - 3x

Barbell press x15, squats x15 - 3x

Lunges x20, glute bridges with weight x20 - 3x

Press ups x10, shoulder taps x20 -3x

Abs - crossbody crunches x20, deadbugs x20 - 3x each

Plank and side planks

Tuesday 7th Jan

1 round

20 shoulder press - 2.5kg plates

20 side raises - 1.25kg plates

20 around the worlds - 1.25kg plates

20 bent over row (barbell)

2 rounds

30 Glute bridges

30 Squats

30 Barbell press

30 Crossbody crunches

3 rounds for time

20 squat jumps

20 down ups

20 lunges

20 russian twist

20 toes to bar (lying down)

20 KB swings

Beginner:

Banded - glute bridges x20 and side steps x20 - 3x

Barbell press x15, squats x15 - 3x

Lunges x20, glute bridges with weight x20 - 3x

Press ups x10, Bent over row x20 -3x

Abs - crossbody crunches x20, ab extensions x10 - 3x each

Plank and side planks, reverse planks

Wednesday 8th Jan

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

8 EMOM

12 barbell press

12 press ups

8 EMOM

15 squats

15 ab extensions

Remaining time AMRAP

20 toes to bar (lying on floor)

20 seated shoulder press (2.5kg plates or more)

20 crossbody crunches

20 side squats

Beginner:

Banded - glute bridges x20 and side steps x20 - 3x

Barbell press x15, squats x15 - 3x

Lunges x20, glute bridges with weight x20 - 3x

Press ups x10, shoulder taps x20 -3x

Abs - crossbody crunches x20, deadbugs x20 - 3x each

Plank and side planks

Thursday 9th Jan

20-18-16-14-12-10

Seated DB press (on floor)

Squats

Press ups

Shoulder taps

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)

Beginner:

Banded - glute bridges x20 and clams x20 - 3x

Barbell press x15, squats x15 - 3x

Lunges x20, glute bridges with weight x20 - 3x

Press ups x10, down ups x5 -3x

Abs - flutter kicks x20, deadbugs x20 - 3x each

Plank and side planks, reverse planks

Friday 10th Jan

6 rounds for time

16 russian twist

16 strict press

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

12min AMRAP

15 goblet squats

15 press ups

15 glute bridges

15 ab extensions

reverse plank hold count to 20

Beginner:

Banded - glute bridges x20 and squats x20 - 3x

Barbell press x15, bent over row x15 - 3x

Lunges x20, chest press x20 - 3x

Press ups x10, shoulder taps x20 -3x

Abs - ab extensions x100, scissors x20 - 3x each

Plank and side planks, russian twists