Monday 4th September
BodyFIT 9.30am and 6pm
PAIRS (you go I go)
500m sprint together
50 deadlifts
40 squats
30 push press
(each) 20 cals bike/rower OR 20 ball slams/20 box jumps
(synchro) 50 chest to floor burpees
(synchro) 50 butterfly sit ups
(each) 20 cals bike/rower OR 20 ball slams/20 box jumps
30 push press
40 squats
50 deadlifts
500m sprint together
Tuesday 5th September
BodyFIT 6.15am, 9.30am and Bootcamp 6pm
3 per team
1 work
1 burpees
1 rest
300 skips
20 push press
30 pull ups (barbell/jumping/banded) or bent over row if you need to!
40 box jumps/reebok step ups
50 DB overhead walking lunges
40 box jumps
30 pull ups
20 push press
300 skips
Wednesday 6th September
BodyFIT 9.30am and 6pm
7 min EMOM
10x plate ground to overhead (touch plate to floor and then push overhead)
6x overhead front alternating lunges
in rows (back, middle, front) keep going until back row all finished
Back - 15 ball slams
Middle - press ups
Front - squats
x3
Back - 15 BB press
Middle - bent over row
Front - DB renegade rows
x3
Finisher
10 SA DB press each side
10 side raises
10 bicep curls
10 split squats each leg
10 glute bridges
x2-3 depending on time
Thursday 7th September
BodyFIT 6.15am
Ree pump 9.30am and 6pm
EMOM x4
Man makers x6
EMOM x4
Devils press x5
Thrusters x8
In pairs (you go I go)
1 does plank hold while other works then swap, one exercise at a time
10 bent over row
10 press ups
10 heels elevated squats
10 deadlifts
10 BB push press
10 glute bridges
10 reverse lunges each leg
x3
Friday 8th September
BodyFIT 9.30am
in teams of 3 - reps are between you not each!
10 min time cap on each
1 - 100 cals air bike
100 press ups
100 lunges
2 - 2000m row
100 step ups
100 ball slams
3 - 200 battle rope
100 squats
100 box jumps
4 - 200 skips
100 barbell press
75 pull ups
CALORIE BURN
in 3s, 3 per station. One person counts others keep going until they've finished then move round - 6 min stations
1- 10 cals bike, thrusters, box jumps
2- 200m row, front alternating lunges, plate floor to overhead
3- 30 shuttle runs, press ups, quick step ups (reebok step)
4- 100 skips, BB Pull ups, burpee over bar (oly bar & plates!)
5- 10 devils press, heels elevated squats, KB swings
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