This week we have circuits all week! We will be adding in an evening circuits class each week at 7pm day tbc
Your first class is free to come and try use code FREECLASS when booking, we are arranging another free trial week during the summer holidays so keep a lookout!
Monday 11 July
Warm up:
10 bird/dog
10 shoulder taps
10 squats with 10 sec had
x2
10 plank twists
reach through hold 10 sec each side
10 runner stretch with twists
x2
Circuits - 45s on 20s off
Outside
1 - Skipping
2 - Burpee over box
3 - Barbell pull ups
4 - Press ups
5 - walking lunges
inside
6 - battle ropes
7 - ball slams
8 - squats
9 - thrusters
10 - bent over row
11 - reverse crunches
12 - seated row
13 - tricep dips
14 - sit ups
Tuesday 12 July
Strength circuit:
1 min on 45s off x3
Deadlifts
Pull ups
Squats
Bench press
Reverse lunges
Hip thrusts
Endurance circuit 30s on 20s off x3
Skipping
Air bike
Rower
Box jumps
Burpees
Shuttle runs
Star jumps
Strong
Floating deadlifts 5x5
Romanian deadlifts 3x8 superset constant tension hip thrusts 3x10
Seated shoulder press 3x8 superset underhand pull ups 3x5-6
Leg extension machine 1&1/4 reps 3x10
Seated row neutral grip 3x8
Single arm DB row 3x8 each side
Single arm tricep pushdown 3x10 each side
Hanging leg raises 3xamrap
Wednesday 13 July
Outside
1 - Skipping
2 - Running/shuttle runs
3 - Barbell pull ups
4 - Press ups
5 - Thrusters
inside
6 - air bike
7 - ball slams
8 - squats
9 - barbell press
10 - bent over row
11 - cable crunches
12 - seated row
13 - tricep dips
14 - sit ups
Abs finisher x3
Twists x20
Scissors x20
Planks saws x20
Thursday 14 July
Strength circuit 1 min on 45s off x3
Underhand pullups
Seated row
Hands elevated press ups
Pause squats
Shoulder press neutral grip
Bent over row
Endurance circuits 30s on 20s off x3
High knees
Star jumps
Squat jumps
Long jumps
Down ups
Shoulder taps
Strong
Pause hip thrusts 3x8
Barbell press 4x6
Elevated reverse lunges 3x8 each side
Lat pull downs 3x8
Underhand pull ups 5x5
DB bent over row 3x8
Barbell bicep curls 3x8
Single arm tricep extension 3x10 each side
Friday 15 July
Partner circuit! 45s on 20s off each x1 on each station and move round
1 - Press ups, burpees
2 - Ball slams, thrusters
3 - reverse lunges, hip thrusts/glute bridges
4 - neutral grip DB shoulder press, side raises
5 - seated row rope, bicep curls
outside
6 - bear crawls, v - ups
7 - DB squats, squat jumps
8 - bent over DB row, inchworms
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