Strength and Cardio
Monday 12 July
3x20 each leg rear foot elevated split squat
3x10 deadlifts working up to heavy - 4th set 6-8 reps heavy
Front squat x15
Step ups x10 each leg
Down ups x5
4x
Clean and press x5 each side
Behind head press x10
Man makers x5
4x
Toes to bar x10
Leg raises lying or hanging x10
OH plate ab roll ups x10
3-4x
Tuesday 13 July
Arm burner 2 mins work 30 sec rest - 5x
10 shoulder press
10 pike push ups
10 tricep dips or overhead extensions
10 side raises
Leg burner 2 mins work 30 sec rest - 5x
10 squats
10 lunges each leg
10 in/out jumps
Isolation work 2 mins work 30 sec rest x5
15 tricep kickbacks
15 wide DB bicep curls
15 BB bicep curls
15 calf raises on plate
Wednesday 14 July
10 DB thrusters
5 down ups
as many rounds as possible in 5 minutes
in pairs (next to you in box) 3 rounds of each one focus on heavy lifts
1 - 10 squats, burpees
2 - 16 lunges, squat jumps/in out jumps
3 - 10 barbell strict press, inchworms
4 - 15 glute bridges, squat pulse
5 - 15 bent over row, press up to shoulder taps
Glute burner 3x20
Narrow glute bridges
wide glute bridges
clams (10 each side)
fire hydrants (10 each side)
Thursday 15 July
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
work in pairs x3 of each
1 - 10 press ups, tricep extensions
2 - 10 pike press ups, inchworms
3 - 10 barbell press, get ups
4 - 10 side lunges each side, jump lunges
5 - 10 sumo squats, long jumps
shoulder burner with red or yellow plates
10 shoulder press
10 side raises
10 front raises
10 around the worlds
3x
Ab burner 3x10 of each
russian twists
flutter kicks
scissors
plank saws
Friday 16 July
5x5 barbell press heavy
5x5 clean and press each side
E2MOM x6
10 squats
10 lunges
10 sumo deadlift high pull
5 down ups
Cardio circuit (stay in box not moving round) 20s on 10s off
High knees
Fast feet
Squat jumps
Long jumps
Side steps corner to corner
Burpees
4x
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