Programme wc 28 March 2022

Circuits week! This weeks challenge is how long can you hold a wall sit for? (5min time cap 🤣)

Monday 28 March

30s on 10s on x3 each station then move round

1- air bike, bench press

2- squats, step ups

3- wall sit, deadlifts

4- leg extension, barbell press

5- seated row, ball slams

Outside⬇️

6- walking lunges, press ups

7- dumbbell press, bent over row

8- man makers, bicycles

Tuesday 29 March

4 mins on each with 1-2min rest in between

1- barbell press x10, side raises x10, bent over Y raises x10

2- heels elevated squats x10, lying DB leg curls x10, ab extensions x10

3- bent over row x10, plank row x10, plank toe taps x10

4- front foot elevated lunges x10 each (going forwards and down, not straight up and down, knee can go over toe as long as heel stays down), Romanian deadlifts x10 (knees soft but don’t bend any more)

5- shoulder taps x20, plank in/outs x20, press ups x10

6- chest press x10, ab roll ups x10

7- glute bridges x20, standing banded kickbacks x10 each side

Strong

Heels elevated squats 3x10 superset leg extension 3x10

Deadlifts 4x5-6

Bulgarian split squats 3x8 each leg

Seated db press 3x8 superset pull ups 3x5

Seated row with rope 3x12

Bb bicep curls 3x10 superset single arm cable Tricep push downs 3x10 each arm

Decline bench reverse crunches 3x8

Wednesday 30 March

5mins on each station in pairs

1- rower 250m and press ups

2- air bike 7 cals and bench press

3- 10 squats, thrusters

4- 10 barbell press, leg extension

5- 10 seated row, tricep dips

6- 10 down ups, step ups

7- 10 toes to bar, rocky press

8- 10 ab roll ups, lunges

Thursday 31 March

30s on 10s off 3 rounds then move round

1 - Down ups, seated shoulder press

2 - Squats, box jumps

3 - thrusters, press ups

4 - barbell press, plank reach throughs

5 - alternating plank row, tuck jumps or jumping jacks

6 - reverse lunges, skipping

7 - bicycles, plank saws

Friday 1st April

Endurance circuit 20s on 10s off x4

High knees

In/out jumps

Lunge jumps

Down ups

Lateral jumps

Quick feet

Get ups

Strength Circuits 30s on 15s off x4

Barbell press

Bent over row

Squats

Lunges

Thrusters

SA clean and press alternating