Monday
BodyFIT 9.30am, 6pm
EMOMX6
4 clean and press / bb thrusters
6 press ups
EMOMX6
6 lunges (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
Tuesday
BodyFIT 6.15am, 6pm
Hybrid 9.30am
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
Hybrid:
1000m run (beginner 500m)
4 rounds ⬇️
Wall balls 20
Burpess 10
Shoulder taps 20
Press ups 10
Farmer carry 100m
Finish with 1000m run (beginner 500m)
In 90s complete ⬇️ (30s rest after the 90s) x5
Ball slams x10
Squats x10
Glute bridges x15
Wednesday - 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 - 6.15am BODYFIT express, 9.30 BodyFIT 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
Reverse lunges alternating
Bent over row
Bb press
Glute bridges
Arm burner 3x10
Lateral raises
Bicep curls
Lying tricep extensions
Friday- Hybrid 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
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
Hybrid 6.15am
10press 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 45:15
Deadlifts
Burpees over bar
Jump squats
X5
45:15
Spin bike
Ball slams
Thrusters
X5