Monday 8 August
3 stations in 3 lines
1 min on each, 30s rest and all move round
1 - press ups
2 - KB swings
3 - burpees
x3
1 - lunges
2 - barbell press
3 - sit ups
x3
work through separately
4 sets of 10 reps
Squats
Hip thrusts
Single arm DB press (each side)
Bent over row
Bicep curls
Tuesday 9 August
8 stations 45s on each 20s rest in between x3
1- box jumps
2- ball slams
3- devils press
4 - press up
5 - heels elevated squats
6 - KB swings
7 - thrusters
8 - plank up downs
work through separately
4 sets of 10 reps
Tricep dips
Bent over row underhand grip
front foot elevated split squats
romanian deadlifts
hip thrusts/glute bridges
v - ups
Strong
A - 4x6 deficit deadlifts
B1 - 3x6 front foot elevated split squats
B2 - 3x6 paused romanian deadlifts
C1 - 3x8 seated row
C2 - 3x8 bent over row
D1 - 3x8 Seated shoulder press
D2 - 3x8 pull ups
E - 3x8 triple contraction hip thrusts
Wednesday 10 August
HIIT and Core circuit 20s on 10s off x3 - stay in same place no need to move round no equipment
Burpees
Shoulder taps
High knees
Jump squats
Froggers
Twists
V-ups
work in 3s and all move round stations in your 3
1 - 10 deadlifts, 10 press ups, 10 sit ups
2 - 10 reverse lunges, 10 leg extensions, 10 box jumps
3 - 10 hip thrusts, 10 lying leg curls, 10 plank up downs
4 - 10 barbell press, 10 side raises, 10 tricep dips
x3 of each
Circuit
Warm up circuit all in one place no need to move round
20s on 10s off x2 (5mins)
plank walkout
shoulder taps
squats
star jumps
high knees
12 stations 45s on 20s off x2 (26mins)
Circuit cards will be ready, each person choose a circuit card and then sets up their station straight after the warm up
Core finisher:
3x30s
Hollow body hold
Plank
Ab extensions
Thursday 11 August
Legs 15 reps of each (go lighter)
Bulgarian split squats (each side)
Lying leg curls
Romanian Deadlifts
x3
Shoulders/Back 15 reps of each
Bent over row
Single arm DB press
Side raises
Front raises
Plank row
x3
Glutes 15 reps each
Hip thrusts
Banded kickbacks standing (band around ankles)
Deficit reverse lunges
x3
Arms 15 reps of each
Press ups
Tricep dips
Overhead tricep extensions
Barbell bicep curls
x3
Core 15 reps of each
Ab extensions
Twists
V-ups
Sit ups with twist at top
x3
Strong
A1 - Heels elevated high bar squat 3x8
A2 - Single leg curl on cables 3x8
B1 - 3x8 lat pulldown on cables
B2 - 3x8 single arm DB press
C - KAS glute bridges 3x10
D1 - Bent over DB row 3x10
D2 - Y raises on 65 degree incline bench 3x10
E - hanging leg raises 3x10 and reverse crunches 3x10
Friday 12 August
HIIT and Core circuit 20s on 10s off x3 - stay in same place no need to move round no equipment
High knees
Jump squats
Froggers
Twists
Down ups
Shoulder taps
V-ups
work in 3s and all move round stations in your 3
1 - 10 barbell pull ups, 10 press ups, 10 sit ups
2 - 10 reverse lunges, 10 leg extensions, 10 box jumps
3 - 10 hip thrusts, 10 lying leg curls, 10 plank up downs
4 - 10 barbell press, 10 side raises, 10 tricep dips
x3 of each
Finisher x1 round
30 ball slams
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