We had a lovely day retreat over the weekend and looking forward to getting stuck into another week!
Monday 10 July
BodyFIT 9.30am, 6pm
4 on spin
4 on - 10 ball slams, 10 press ups
4 on - DB squats
3 rounds
4 on burpees
4 on - 10 ab extensions, 10 lunges (5 each)
4 on - wall sit
3 rounds
EMOM x8
8 deadlifts (first minute)
10 heels elevated squats (second minute)
alternating
PAIRS 3 rounds
a - bb pull ups x10, plank
b - bb press x10, bicycles
c - bent over row x10, shoulder taps
Tuesday 11 July
BodyFIT 6.15am, 9.30am
For time:
1-mile run
100 Pull-ups
200 Push-ups
300 Air squats
1-mile run
BOOTCAMP 6pm
1 on battle rope - 50x - everyone else keeps going until person on battle ropes have finished then move round
Box jumps
BB pull ups
Press ups
Ball slams
Thrusters
Wall to wall sprints
Walking lunges
Inchworms
Burpees
4 on spin
4 on - 10 ball slams, 10 wall to wall runs
4 on - wall sit
3x
4 on burpees
4 on - 20 shoulder taps, 10 lunges
4 on - thrusters
3x
Glute burner!
Wednesday 12 July
BodyFIT 6.15am, 9.30am, 6pm
Circuit Training:
3-4x 40:15
1: Jump squats
2: Press ups
3: Mountain climbers
4: Plank hold
5: Kettlebell swings (or dumbbell swings)
6: Burpees
7: BB press
8: Deadlifts
2. HIIT:
20:10 x4
1: Squat jumps
2: High knees
3: Bicycles
4: Plank jacks
3. Strength Circuit:
3x12-15 reps
1: Goblet squats (using a kettlebell or dumbbell)
2: Bent over row (using dumbbells or a barbell)
3: Walking lunges (with or without weights)
4: Shoulder press (using dumbbells or a barbell)
5: Russian twists (with a medicine ball or weight)
Thursday 13 July
Ree Pump 9.30am
BodyFIT 6.15am, 6pm
5 rounds:
3-minute AMRAP (As Many Rounds As Possible):
3 Cleans or thrusters
6 Press ups
9 Squats
Rest 1 minute between rounds
For time in pairs (number is between you)
150 Wall balls
Perform a squat and throw the ball against a target 10 feet high, catching it and returning to the squat position for each rep.
21-15-9 reps:
Deadlifts
BB press
3 rounds:
1 minute of Wall balls
1 minute of Sumo deadlift high pulls
1 minute of Box jumps
1 minute of Push presses
1 minute of Rowing (calories)
1 minute of Rest
Friday 14 July
Calorie Burn 6.15am
BodyFIT 9.30am
CALORIE BURN
Tabata Burpees:
Perform burpees at a high intensity for 20 seconds, then rest for 10 seconds. Repeat for a total of 8 rounds (4 minutes).
Circuit Training:
30:10 x4
Station 1: Jumping squats
Station 2: Press ups
Station 3: Mountain climbers
Station 4: Plank jacks
HIIT Cardio Circuit:
45:15 x3-4
Exercise 1: High knees
Exercise 2: Jumping lunges
Exercise 3: Burpees
Exercise 4: Mountain climbers
Exercise 5: Skaters
BodyFIT
9.30am
EMOM x6
4 Deadlifts
4 BB press
EMOM x6
4 Split squats (each)
4 SA DB press (each)
45:10 on each x3
Press ups
Thrusters
Lunges
KB swings
In 90s complete x4 (30s rest after 90s)
15 Ball slams
15 Squats
15 Glute bridges
Glute and core burner
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