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
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