Monday 5 July
Strength week
4 mins on each station
1 - Squats x10
Single arm DB press x8 each arm
2 - Lying leg curls x12
Deadlifts x12
3 - Barbell press x12
Ball slams x12
4 - Deficit lunges x16
Glute bridges x15
5 - Chest press x12
Bent over row x12
6 - Tricep extensions x15
Biceps curls x15
7 - Feet elevated squats x12
Barbell front raises x12
Tuesday 6 July
in pairs 4 rounds each for quality (person in box next to you)
Deficit lunges x8 each leg
Wall sit
Chest press x12
Shoulder taps
Bent over row with BB or DB x12
Leg raises
Barbell press x12
Reverse plank hold
Arm burner x3
15 tricep extensions
15 tricep kickbacks
15 press ups
15 shoulder press
Ab burner x3
15 v ups
15 scissors
15 bicycles
15 reverse crunches
Wednesday 7 July
in pairs 4 rounds of each - one person does reps other keeps going until partner finished. Work with person next to you stay in your own box
Squats x10 heavy
Sumo deadlift to high pulls
Single arm press x8 each side heavy
press ups
Lunges x8 each side
Glute bridges
Bent over row x12
Shoulder taps
Plank row x12 each side
Hollow body flys
Romanian deadlifts x12
Lying leg curls
Thursday 8 July
20 lunges (10 each)
10 toes to bar
20 glute bridges
10 toes to bar
20 deficit lunges (10 each)
10 toes to bar
5x
8 x strict press
8 x push press (barbell press using legs)
8x press ups
rest 1 min
4x
12x squats
20x russian twists
5x sissy squats on floor
4x
20 banded glute bridges
20 ab extensions
20 flutter kicks
4x
Friday 9 July
Glute bridges narrow stance x15
Reverse lunges x8 each leg
Stiff leg deadlifts x12
x4
Wide bent over row x15
Underhand grip bent over row x15
Rocky press x10
Side raises x15
x4
Wide squats x12
Narrow squats x12 feet elevated
Warrior squats x12
x4
Glute bridges x15 banded and weighted
Clams x10 each side
Kettlebell swings x20
x4
Ab burner all together
Plank toe touches 20s
Roll ups 20s
Crossbody crunches 20s
Reverse plank hold 20s
x3
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