CIRCUITS WEEK
Monday 9 August
30s on 10s off 3 rounds then move round
1 - Db clusters, chest press
2 - rower, russian twists
3 - air bike, hand release press ups
4 - step ups onto box, rocky press
5 - squats, lunges
6 - leg extensions, KB romanian deadlifts
7 - seated row, cable lat pulldown
8 - shuttle runs, bicycles
Tuesday 10 August
30s on 10s off 3 rounds then move round
1 - Down ups, seated shoulder press
2 - Squat jumps, side to side jumps
3 - corner taps, press ups
4 - barbell front raises, barbell press
5 - alternating plank row, bent over row
6 - lunges, skipping
7 - bicycles, low squats onto step
8 - down ups, ab extensions
Strong
Pull up practise
Deficit deadlifts 4x8
Hip thrusts 4x10-12
Kas glute bridges 4x15
Squats 4x6-8
Barbell press 4x8
Wednesday 11 August
40 secs on 20 secs off
Inside
1 - Seated row
2 - Chest press
3 - Squats
4 - Elevated press ups
5 - Step ups
6 - Leg extension
7 - Wide bent over row
8 - Barbell press
Outside
1 - Skipping
2 - Corner taps
3 - Ball slams
4 - Box jumps
5 - Plank toe taps
6 - Bicycles
7 - Press ups
8 - Warrior squats
Thursday 12 August
40 secs on 20 secs off
Inside
1 - Seated row
2 - Barbell press
3 - Squats
4 - Elevated press ups
5 - Rower
6 - Air bike
7 - Barbell pull ups
8 - Leg extension
Outside
1 - Skipping
2 - Corner taps
3 - Ball slams
4 - Box jumps
5 - Plank toe taps
6 - Bicycles
7 - Press ups
8 - Walking lunges
Friday 13 August
2 exercises per station moving round - 30s on 10s off x3
1 - Air bike, Squats
2 - Pull ups, box jumps
3 - Leg extensions, long jumps
4 - DB thrusters, chest press
5 - Seated row, tricep dips
6 - Wide bent over row, DB bent over row
7 - Single leg squats, glute bridges
8 - Rower, Press ups
Press up practise
High plank hold
Negative press ups
Press up holds
Press ups
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