The challenge this week is 50 squats 50 lunges with a 20kg barbell.
Monday 30 May
Barbell press 3x6
30 KB swings
Then 5 rounds of:
20 thrusters
10 toes to bar
20 lunges
10 sit ups
10 down ups
Once completed then:
30 KB swings
30 glute bridges
30 shoulder taps
AMRAP 5 mins arms
10 bicep curls
10 tricep overhead extensions
10 side raises
10 lying tricep extensions
Until end of session 30s on 10s off
deadbugs
lying leg raises
press ups
side lunges
Tuesday 31 May
Bent over row 3x8
AMRAP 10mins
10 thrusters
10 goblet squats
10 press ups
10 lunges
10 sit ups
In pairs 3 rounds on each
1 - air bike 10 cals, bench press x12
2 - step ups x8 each leg, romanian deadlifts x12
3 - deadlifts x8, lying DB curls x12
4 - 10 ball slams, 10 burpees
Strong
Deadlifts 4x6
Barbell press 4x6
Pull ups 4x5
Seated row rope 3x8 superset side raises with 1 sec pause 3x8
Bulgarian split squats 3x8
Leg extension 1 and 1/4 reps 3x10 superset front foot elevated split squats 3x8 each leg
Hip thrusts deadstop 4x6
Wednesday 1st June
AMRAP 7 mins
20 KB swings
20 glute bridges
10 lying leg curls
work in pairs x3 of each
1 - 10 press ups, 10 lying tricep extensions
2 - 10 chest press, 10 pull ups
3 - 10 1 and 1/4 rep leg extension, 8 each leg front foot elevated split squats
4 - 10 cable lat pulldown, 10 rope cable row
5 - 10 barbell press, 10 walking lunges each leg
6 - 10 box jumps, 100 skips
Thursday 2nd June JUBILEE WORKOUT
Barbell press 3x7
Pause squats 3x7
70 reps of each exercise (you can choose how you want to do it e.g. 10 reps of each for 7 rounds)
Squats
Press ups
Lunges
Hip thrusts/glute bridges
Burpees
Thrusters
Ab extensions
Core 70 seconds on each
Plank hold
Sit ups
Bicycles
Scissors
Friday 3rd June JUBILEE WORKOUT
Deadlifts 3x7
Pull ups 3x7
70 reps of each exercise (you can choose how you want to do it e.g. 10 reps of each for 7 rounds)
Step ups (35 each leg)
Barbell press
Deficit reverse lunges
Hip thrusts/glute bridges
Down ups
Heels elevated squats
Sit ups
Core 70 seconds on each
Sit ups with twist
Bicycles
Flutter kicks
Reverse crunches
Comments