Monday 8 November
EMOM x8
5 DB clusters
10 squats
30s on 10s off x3 - staying in one place
Plank row
Devils press
Lunges
Scissors
Glute bridges
Plank toe taps
Side raises
Tuesday 9 November
5 rounds
Squats x10
Single arm shoulder press x10 each arm or SA shoulder taps
Single arm chest press x10 each arm or press ups
Glute bridges x12
4 minutes on each superset
1 - Squats x10, Single arm DB press x10 each arm
2 - Glute bridges x20, KB/DB swings x20
3 - DB deadlifts x10, Barbell press x10
4 - Lunges x10 each leg, Press ups x10
5 - Bent over row x12, Plank row x12 each side
6 - Russian twists x30, Sit ups x10
7 - Shoulder taps x30, Wall sit or squat hold count 30
Mum and Baby
30s on 10s off x4
Press ups
Squats
Shoulder taps
Lunges
Side lunges x10
Sumo squats x10
Tricep dips x10
x3
Heel taps x20 (or heel slides)
Kneeling archer pull x10
x3
Wednesday 10 November
5 rounds
Hand release press ups x10
Knee to elbow x10
90s complete
20 shoulder taps
16 OH reverse lunges
15 glute bridges
remaining time until 90s complete over object burpees 30s rest
4 rounds
Working in pairs sharing equipment
20 glute bridges, 20 KB swings
20 sumo squats, 20 RDLs
20 barbell press, 20 bent over row
20 thrusters, 20 plank row
20 reverse crunches, 20 bicycles
3-4x
Thursday 11 November
Every 90s x8
16 lunges
20 mountain climbers
8 burpees
Every 90s x8
8 hand release press ups
10 squats
12 sit ups
10, 9, 8, 7 to 1 rep
Sumo deadlift to high pull
Single arm press each arm
Glute bridges
Lying toe taps (each side)
Friday 12 November
12 minute AMRAP
5 inchworms
10 chest press
10 rocky press
10 ab roll ups
As many rounds as possible in 7 minutes
20 kettlebell swings
20 glute bridges
20 single leg split squats (10 each side)
20 sumo squats
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