Monday 14th - 9.30am & 6pm BODYFIT
EMOMX6
6 deadlifts
6 bb press
EMOMX6
4 split squats (each)
4 single arm DB press (each)
4 rounds ⬇️
A- 8 squats, 10 ab roll ups
B- 8 chest press, 20 shoulder taps
C- 8 bent over row, 8 press ups
D- 8 hip thrusts/glute bridges, 10 step ups (each side)
Abs 3x10
Reverse crunches
Twists
Bicycles
Glute burner 3x10
Glute bridges
Abductors
Tuesday 15th- 9.30am, 6pm Bootcamp
EMOMx6
4 reverse lunges each side
8 thrusters
Emomx6
8 heels elevated squats
8 press ups
In pairs ⬇️ 4 rounds of each
A- 8 Romanian deadlifts, 8 paused hip thrusts
B- 8 BB press, 12 lateral raises
C- 8 Single arm DB row each side, 10 crunches
D- 8 walking lunges each side, 30s wall sit
E- 10 bicep curls, 10 lying tricep extension
BOOTCAMP
45:15 x3
Press ups
Leg raises
Inchworms
Squats
30s Wall sit, 30s walking lunges x4
Wednesday 16th - 6.15am BODYFIT express, 9.30am and 6pm BODYFIT
1 min on each ⬇️
Press ups
Thrusters
Inchworms
Ab roll ups
In 90s complete ⬇️ (15s rest after the 90s) x4
Ball slams x10
Squats x10
Glute bridges x15
Then in pairs work for 2 mins on each ⬇️ repeat until finish
A- 8 single arm db press each side, 12 bent over row
B- 20 mountain climbers, 30s wall sit
C- 20 bicycles, 20 step ups (10 each side)
D- 20 squat pulse, 20 KB swings
Thursday 17th - 6.15am BODYFIT express, 9.30 and 6pm Ree Pump
EMOMX6 (in pairs one work one rest)
Deadlifts (one partner works for the entire minute then swap)
EMOMX6 (as above)
BB thrusters (advanced clean and press)
One barbell each ⬇️ 1 min on each exercise - slow the movement down 30s rest in between - 3 rounds - beginner same
Reverse lunges alternating
Bent over row
Bb press
Glute bridges
Arm burner 3x10
Lateral raises
Bicep curls
Lying tricep extensions
Friday 18th - calorie burn 6.15am, BODYFIT 9.30am
BODYFIT ⬇️
8 min work 1 min rest first round, 2nd round 6min work
6 Bulgarian SS each leg
6 RDL
6 hip thrusts/glute bridges
6 strict press
As above
6 devils press
6 heels elevated squats
6 press ups
6 bent over row
All together 8 min work
6 deadlifts
6 front foot elevated ss each side
CALORIE BURN 6.15am
10 press ups - run - 10 ball slams - run
9 etc down to 1 of each
In pairs - one wall sit, other 4 runs wall to wall 4 star jumps and swap - 3x
All together 30:10
Deadlifts
Burpees over bar
Jump squats
X5
30:10
Spin bike
Ab roll ups
Thrusters
X5
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