Monday 7 August
4 stations set up inside and out
2 on each station
4x 10 on each, do 10 reps then move station (wait for person in front to finish)
inside
1 - squats
2 - Seated DB shoulder press
3 - hip thrusts
4 - RDL
outside - 4x10 of each, move round after 10 reps complete
1 - deadlifts
2 - bulgarian split squats
3 - pull ups
4 - Kb swings (20)
All together 1 barbell each 3x10
BB press
Bent over row
Reverse lunges
Banded glute bridges (+DB or BB)
Banded abductions x10 each side
Tuesday 8 March
1 BB and 1 set of DB each
EMOM x6
10 thrusters
10 press ups
EMOM x6
10 DB squats
10 KB swings
4x10
BB press
DB bent over row
DB RDL
Split squats 10 each side
Arms 3x10
Bicep curls DB
Lying tricep extensions DB
Side raises DB or red/yellow plates
Wednesday 9 March
4 stations set up inside and out
2 on each station
4x 10 on each, do 10 reps then move station (wait for person in front to finish)
inside
1 - heels elevated squats
2 - Seated DB shoulder press
3 - KAS glute bridge (20)
4 - RDL - (advanced single leg RDL 10 each side)
outside - 4x10 of each, move round after 10 reps complete
1 - sumo deadlifts
2 - front foot elevated split squats
3 - barbell pull ups
4 - Kb swings (20)
All together 1 barbell each 3x10
Thrusters
Bent over row
Reverse lunges
Banded glute bridges (+DB or BB)
Banded abductions x10 each side
Thursday 10 March
In pairs complete 4x10 of each, stay on same exercise until 4 rounds complete
1 - KAS glute bridge, banded abductors (10 each side, light band around ankle)
2 - seated leg curl, bulgarian split squats
3 - single arm DB row, DB bench press
4 - hands elevated press ups, bent over row
5 - wall sit (count 20), DB squats
6 - hanging leg raises or reverse crunches, twists
Finisher:
30 banded squats
30 banded crabb walks
30 shoulder taps
30 bicycles (slow)
30 plank (count 30)
Friday 11 August
4 stations set up inside and out
2 on each station
4x 10 on each, do 10 reps then move station (wait for person in front to finish)
inside
1 - jumping pull ups
2 - step ups (10 each side one leg at a time)
3 - deadstop hip thrusts (plates hit the floor each rep)
4 - Seated neutral grip row (cables)
outside - 4x10 of each, move round after 10 reps complete
1 - walking lunges
2 - RDL
3 - Press ups
4 - SA DB press (one arm at a time 10 each side)
All together 1 barbell each 3x10
Bent over row
Bicep curls
Banded glute bridges (+DB or BB)
Banded abductions x10 each side
CALORIE BURNNNNNN 6.15am
4 mins on each station 1 min in between stations
1- 10 cal air bike, 10 press ups, 20 mountain climbers
2- 10 bench press, 10 shoulder press, 10 BB pull ups
3- 150m row, down ups, DB squats
4- 10 shuttle runs, 20 walking lunges, 10 thrusters
5- 10 burpee over bar, 10 butterfly sit ups, 10 box jumps
Finisher
10 squat jumps
10 broad jumps
10 quick feet
10 high knees
10 froggers
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