Monday 21 August
Strength Full Body
1 - 4x6-8 Deadlifts (8mins)
2 - 4x6-8 Hip Thrusts (8mins)
3 - EMOM x6
8 BB Press
8 Lateral raises
4 - EMOM x6
8 DB Squats
8 Reverse lunges (4 each)
5 - 12-10-8-6-4-2
Press ups
Thrusters
KB Swings
Bent over row
Tuesday 22 August
Full Body Strength & Cardio
1 - 12-10-8-6-4-2 (10 mins)
Down ups
Squats
Press ups
BB Thrusters
Sit ups
2 - EMOM x8
10 KB swings
10 Shoulder taps
3 - EMOM x8
8 Squat Jumps
5 Inchworms
4 - 30:10 x4
Twists
Glute bridges
Burpee over bar
Lateral raises
Front raises
Bicep curls
Bootcamp 6pm
1 person battle ropes x50
everyone else running until all completed
in pairs
1 - wall sit, 20 walking lunges - 4x
2 - ball slams, 10 burpees - 4x
3 - spin bike, 20 thrusters - 4x
30:15 x4
spin bike
skipping (outside)
press ups (outside)
30:15 x4
squats
inchworms
sit ups
finisher 20 reps of each
down ups
plank twists
butterfly sit ups
froggers
shoulder taps
Wednesday 23 August
Full Body Circuits
1 - 45:20 x4
Spin bikes
Ball slams
DB Squats
Plank hold
2 - 45:20 x4
Inchworms
Bent over row
Db thrusters
Glute bridges
3 - 30:10 x4 (all in own space)
Reverse lunges alternating
RDL
Bicep curls
Sit ups
Scissors
4 - Glutes and abs 4x10
Banded glute bridges
Banded crabb walks (side to side)
Reverse crunches
Twists
Thursday 24 August
6.15am BodyFIT Express (45mins)
9.30am & 6pm Ree Pump
EMOM x6
8 thrusters
8 press ups
EMOM x6
8 Squats
10 Kb swings
20-15-10-15-20
BB press
Bent over row
Reverse lunges (total reps)
Squat jumps
Reverse crunches
10,9,8,7,6 down to 1
Down ups
Lunges
Sit ups
Friday 25 August
Calorie Burn 6.15am 9.30am
working in pairs 3x each 30:10 on each station
1 - air bike, lunges
2 - DB shoulder press, tricep dips
3 - Hip thrusts, RDL
4 - squats, KB swings
5 - Box jumps, press ups
6 - seated cable row, sit ups
Date Night Workout 6.30pm - 7.30pm
Barbell doesn't touch the floor for the entire workout (except bar facing burpees)
PENALTY 10 synchro burpees
RUN after each
1 - 200 skips, 90 BB push press
2 - 80 lunges, 70 bent over row
3 - 60 box jumps, 50 bar facing burpees (jump over bar, do burpee facing the bar)
4 - 40 BB clean & press, 30 press ups
5 - 20 BB thrusters, 10 cals air bike
OR
EMOM x8
Partner A - 10 DB thrusters
Partner B - heels elevated pause squats (keep going for full minute before swapping)
EMOM x8
Partner A - 10 bar facing burpees
Parner B - Reverse lunges (keep going for full minute before swapping)
10 min AMRAP
10 DB cleans
5 synchro burpees
10 DB thrusters
5 synchro burpees
For time:
30 KB swings
then 5 rounds of:
10 DB snatch
10 box jumps
once 5 rounds completed - 30 KB swings
Abs in pairs:
Crunches facing each other x10 each
Twists back to back x20 total
x3
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