This week we are incorporating some cardio, getting your heart working, get your breathing going!
Our Monday workout will be partly the same as our workout during Lift with Kay on Saturday morning.
Challenge this week is how long can you hold bird/dog from high plank position
Monday 25 April
Strength work:
Squats 4x8
Deadlifts 4x8
Rest 1-2 min between each set
Partners:
10 min AMRAP
10 DB cleans
5 synchro burpees
10 DB thrusters
5 synchro burpees
For time:
30 KB swings
then 5 rounds of:
10 DB snatch
10 box jumps
once 5 rounds completed - 30 KB swings
Abs in pairs:
Crunches facing each other x10 each
Twists back to back x20 total
x3
Tuesday 26 April
4 rounds
10 bulgarian split squats each side
10 sumo deadlifts
4 rounds
20 overhead (plate) reverse lunges
20 alternating v-ups
10 press ups
10 plank to downdog
10 min AMRAP
10 thrusters
20 glute bridges
10 barbell press
20 glute bridges
10 burpees
Abs in pairs 3x
lying leg raises x10 - partner pushes legs down
sit ups x10 partner holding feet
Wednesday 27 April
3 rounds
24 squats
24 press ups
24 walking lunges
400m run (to barn and back twice)
3 rounds (work in teams of 4-5 one person does each exercise then move round)
1 min ball slams
1 min sumo deadlifts
1 min box jumps or squat jumps
1 min push press (barbell press using legs)
1 min alternating v ups
1 min rest
Abs finisher:
twists x20
ab extensions x10
3x
Thursday 28 April
AMRAP 10min working in 2/3s
Ball slams x10
Burpees x5
Squats x10
KB swings x20
Friday 29 April
work in 2/3s, half class practises pull ups and half practise press ups
Pull ups:
1 min negatives
1 min holds
1 min scapula pulls
Press ups:
1 min high plank hold
1 min negatives
1 min press ups holds
in same pairs/3s - 3 rounds of each
Hip thrusts x10
Romanian deadlifts x10
Lying heel taps x10
barbell squats x10
lying leg curls x10
Reverse crunches x10
thrusters x10
side raises x10
tricep dips x10
row 200m or bike 7 cals
chest press neutral grip with DB x10
bent over row
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