BodyFIT WC 6th May 2019

WC 6th May

Volume week

Tuesday 7th May

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)

Wednesday 8th May

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

Friday 10th May

1 round 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

BodyFIT Strong

Deadlifts 5x5

Pull ups

Lunges

Seated row

Seated DB press

Saturday 11th May

BodyFIT Beginner

Working on technique for squats using steps, press ups, barbell press, bent over row

10 min AMRAP (as many rounds as possible)

10 squats

10 barbell press

10 press ups

10 bent over row

10 lunges (each leg)

Working on technique for plank row, single arm press

2x20 plank row

2x20 single arm press

Abs work

Toes to bar (lying)

Knee to elbow

Ab extensions

BodyFIT 9am

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

Seated DB press (on floor)

Squats

Press ups

Clean & press (bar to floor each time)

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)