Strength and Cardio
Monday 2 August
4x8 deadlifts working up to heavy for final set 4-6 reps
3x10 RDL
Arms 2mins work 30s rest - 4x
10 barbell press
10 press ups
10 tricep dips
10 side raises
Quads 2mins work 30s rest - 4x
10 warrior squats
10 squats
10 lunges
Glutes 2mins work 30s rest - 4x
20 glute bridges
10 glute bridge pulses
10 kickbacks each leg
Abs 2mins work 30s rest - 3x
10 Ab extensions
10 Reverse crunches
20 Bicycles
Tuesday 3 August
5 mins work
10 Db thrusters
10 pike push ups
5 burpees
in pairs - 4 rounds of each
1 - 10 lunges each leg, down ups
2 - 10 deadlifts, burpees
3 - 20 glute bridges, kettlebell swings
4 - 10 RDL, warrior squats
5 - 15 bent over row, inchworms
6 - 5 man makers, press ups
Press up practise - 1 min of each
High plank hold
Negative press ups
Press up hold
Press ups
Strong
Pull up practise
Deadlifts - conventional and romanian
Conventional 5x6-8 reps
Romanian 4x8-10 reps (higher reps if going lighter and practising 10-12)
Squats 4x8-10
Lunges 4x8-10 each leg
Leg extensions 3x10 (last set 2x drop set)
Wednesday 4 August
7 mins working as many rounds as possible
20 glute bridges
5 down ups
20 sumo squat to high pull
5 down ups
20 shoulder taps
5 down ups
20 ab extensions
Working in pairs 3 rounds of each
1 - 10 barbell press (heavy), shoulder taps
2 - 10 press ups, underhand bent over row
3 - 10 lunges each leg, wall sit or squat hold
4 - 10 romanian deadlifts, in/out jumps
5 - 10 DB thrusters, front plate raises
Arm burner x3 if time
10 BB curls
10 tricep extensions or dips
10 side raises
10 rear delt fly
Beginner
3 rounds of each 30-45s rest in between each set more if needed
1 - 10 barbell press, 20 shoulder taps
2 - 10 press ups, 10 bent over row
3 - 10 lunges each leg, wall sit or squat hold 30s
4 - 5 inchworms, 10 plank twists
5 - 10 DB thrusters, 10 front plate raises
Glutes x3
10 glute bridges
10 banded side steps each side
10 banded kickbacks each side
Abs x3
10 ab extensions
10 heel taps
Thursday 5 August
x3
10 curtsy lunges
10 reverse lunges
E2MOM x6
10 squats
10 lunges (total)
10 sumo deadlift high pull
5 down ups
Cardio circuit (not moving round just timed) 20s on 10s off x3
Fast feet
Star jumps
Squat jumps
Long jumps
Plank walkouts
Side steps
Strength
5x5 snatches on each side heavy
4x8-10 chest press
Friday 6 August
5x6-8 deficit deadlifts
3x10-12 romanian deadlifts
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, banded side steps
8 - Rower, Press ups
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