Monday
In 3s
8 min AMRAPS
One person on each exercise and keep moving around for 10 minutes
1 - 20 KB swings, 20 glute bridges, 20 shoulder taps
2 - 10 standing BB press, 10 bent over row, 20 russian twists
3 - 10 deadlifts, 10 press ups, 10 burpees
4 - 10 goblet squats, 5 inchworms, 10 cals ski/row/air bike
Finisher all together:
20 sit ups
20 glute bridges
20 butterfly sit ups
reverse plank hold as long as possible
Tuesday
3 rounds
24 squats
24 press ups
24 walking lunges
3 rounds
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
AMRAP 12 min
Thrusters x10
Tricep dips x10
Lunges x10 each leg
Press ups x10
Sit ups x10
5 rounds
Hand release press ups x10
Knee to elbow x20
Wednesday
10 min AMRAP
5 DB clusters
5 squats
5 lunges each leg
5 barbell press
5 press ups
20:10 x6
Ground to overhead
Press ups
20:10 x6
Reverse lunges
Chest press
20:10 x6
Deadlifts
Burpees
Finish with circuit, keep working until end of class
500m rower (everyone else works until they have finished 500m)
Ball slams
Inchworms
Russian twists
Sit ups
Press ups
Lunges
Thursday
A - Squats 4x8
B - Deadlifts 4x8
C - Walking lunges 4x8 each leg
20:10 x6
Squats
Shoulder taps
20:10 x6
Lying DB leg curls
Reverse lunges
20:10 x6
Ball slams
Down ups
45 seconds on each x2
high plank hold
reverse crunches
Single leg GB L
Single leg GB R
Sit ups
Heel taps
Friday
Hybrid:
1x warm up set 10 deadlifts
3x5 deadlifts (heavy)
into 4 rounds 👇
10 burpee over bar
10 hand release press ups
10 single arm clean and press each arm
20 ball slams
3x5 squats (heavy)
into 4 rounds 👇
20 squat jumps/box jumps
20 thrusters
400m run (to barn and back 8x, beginner 100-200m)
BodyFIT:
7 mins work
10 Db clusters
10 press ups
5 down ups
in pairs - 3 rounds of each 30:20
1 - lunges, down ups
2 - squats DB, box jumps
3 - glute bridges, burpee over bar
4 - RDL, KB swings
5 - bent over row, inchworms
6 - man makers, in/out jumps
Press up practise - 1 min of each
High plank hold
Negative press ups
Press up hold
Press ups
Strong:
3x15 KAS glute bridges superset with 3x12 lying DB leg curls
Front foot elevated reverse lunges x8 each leg superset with romanian deadlifts 3x12
Squats 3x8
Lying DB chest press 3x10 superset underhand grip pull ups x6 - 3x
Seated row 3x10 superset 3x8 DB thrusters
Hammer bicep curls 3x12 superset lying tricep kickbacks 3x12
Abs - reverse crunches 3x12
instead of abs you can practise wall walks - lay on stomach with feet against wall, come up to plank and start to walk feet up wall and hands into the wall, full wall walk is handstand position with hands close to the wall but see how far you can get
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