Monday 7 Feb
Half class
Split squats (rear foot elevated) x10 each leg superset with Romanian deadlifts x12 - 4x
Front foot elevated lunges (on 10/15kg plate) x10 each leg superset with lying db leg curls x12 - 4x
Glute bridges or hip thrusts x20 superset kickbacks x10 each leg - 4x
Other half then switch
Pairs
Rower 200m
Press ups until partner finished
X3
Bike 7 cals
Barbell press until partner finished
X3
Box jumps x10
Heels elevated squats until partner finished
X3
Tuesday 8 Feb
Half class working in their own 4x of each
Single arm db press x10 each superset press ups x10 the superset side raises x10
Neutral grip chest press (on floor) x15 superset bent over row x15 superset plank row x10 each side
Y raises x10
Bicep curls x10
Tricep dips or extensions x10
Other half of class working in pairs x3 rounds each
Bike 7 cals
Heels elevated squats (with DB)
Rower 200m
Bear crawl walkouts (bear crawl position walking feet back then in)
Box jumps x10
Reverse lunges with DBs
Mum and baby
3x20
Bird dog
Plank twists
Heel taps
3x
Squats x15
Glute bridges x15
Press ups x10
Plank hold count 20
3x
Shoulder taps x20
Lunges x20
Plank walkouts x5
Strong
1 & 1/4 rep leg extensions x10 superset heels elevated squat with DB x10 - 3x
High step ups 3x8 each side
Hip thrusts 4X6 deadstop
Negative pull ups 4x5
Barbell press 4x5
Seated row with rope 3x12
Hammer bicep curls 3x15
Feet elevated Tricep dips 3x10
Wednesday 9 Feb
30s on 10s on x3 each station then move round
1- air bike, bench press
2- squats, step ups
3- good mornings, deadlifts
4- leg extension, barbell press
5- seated row, ball slams
6- walking lunges, press ups
7- arnold press, bent over row
8- man makers, bicycles
Thursday 10 Feb
4 mins on each with 1-2min rest in between - set in stations can have 2-3 per station
1- barbell press x10, side raises x10, bent over Y raises x10
2- heels elevated squats x10, lying DB leg curls x10, ab extensions x10
3- bent over row x10, plank row x10, plank toe taps x10
4- front foot elevated lunges x10 each (going forwards and down, not straight up and down, knee can go over toe as long as heel stays down), Romanian deadlifts x10 (knees soft but don’t bend any more)
5- shoulder taps x20, plank in/outs x20, press ups x10
6- chest press x10, ab roll ups x10
7- glute bridges x20, standing banded kickbacks x10 each side
Friday 11 Feb
AMRAP 12min
20 glute bridges
5 burpees
20 barbell press
5 burpees
10 press ups
5 burpees
10 bent over row
5 burpees
20 lunges
5 burpees
20 ab extensions
10 single leg squats each leg (back foot elevated)
10 high step ups each leg
10 Romanian deadlifts
3x
10 barbell press
10 ball slams
15Y raises
3x
12 bent over row
10 plank row each side
12 bicep curls
3x
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