Monday - BodyFIT 9.30am and 6pm
Warm up:
3 mins cardio
20 walking lunges
inchworms wall to wall
mobility
8 minute AMRAP
5 cleans
5 front squats
5 push press
work from 5 down to 1 then start again, keep repeating for 8 mins
Strength (pairs)
Front - 3x15 Squats
Back - 3x15 Z press
Front - 3x15 hip thrusts
Back - 3x10 each side bulgarian split squats
3 rounds - 10 reps of each
side raises
bicep curls
tricep dips
abs: 10 reps of each x3
reverse crunches
russian twists
sit ups
Tuesday - BodyFIT 6.15am, 9.30am and 6pm
warm up:
3 min cardio
6 lateral lunges e/s
6 inchworms
6 low squat holds
mobility
BodyFIT
6 rounds for time
20 russian twist
15 strict press
20 bear shoulder taps
10mins amrap
15 goblet squats heels elevated
15 press ups
15 glute bridges
15 ab extensions
10mins amrap
10 lunges
10 in/out jumps
10 bent over row
20 crossbody crunches
Finish with strength (work in pairs)
3x10 DB chest press (rest between each set)
3x10 BB pull ups
3x10 each leg heavy walking lunges (do outside)
Wednesday - BodyFIT 6.15am, 9.30am, 6pm - HALLOWEEN DRESS UP WEDNESDAY PRIZE FOR BEST DRESSED
Romanian deadlifts 4x10-12
Barbell press 4x6-8
EMOM x8
10 lunges (5 e/s)
8 press ups
EMOM x8
8 squats
8 BB press
5 mins on each (6.15am class spend 3 mins on each)
1 - 20 shoulder taps, 10 ab extensions
2 - 20 glute bridges, 20 KB swings
3 - 5 deadlifts, 5 single arm press on each side
4 - 10 side lunges (5 each side), 20 heel taps
Thursday - BodyFIT 6.15am, NO 6pm class this week (sorry)
10 min AMRAP
10 reps of each
Press ups
Sit ups
DB squats
DB glute bridges
Working in pairs 4 mins on each superset
1 - 10 man makers, 20 mountain climbers
2 - 5 down ups, 5 rocky press
3 - 10 ab extensions, 20 shoulder taps
4 - 10 romanian deadlifts, 10 lying leg curls
5 - 10 squats, 20 KB swings
6 - 5 single arm press each side, 10 side raises
7 - 20 russian twists, 20 glute bridges
Friday - 6.15am Hybrid, 9.30am BodyFIT, 6.30pm Strong
Hybrid:
3 mins steady running
3 rounds
10 squats
10 glute bridges
AMRAP 10 mins in pairs (you go, I go) reps are total between you
wall balls x20
hand release press ups x20
walking lunges x20
sit ups x20
AMRAP 10 mins
thrusters x20
ball slams x20
farmer carry x5 wall to wall
stay in your pairs complete 4 sets of 12-15 reps (take in turns one rest, one works)
Bench Press 4x12-15
Squats 4x12-15
BodyFIT:
10 min AMRAP
10 reps of each
Plate to overhead
Bear crawl shoulder taps
KB swings
OH alternating lunges (5 e/s)
Sit ups
Strength work in pairs:
Front: Romanian Deadlifts 3x10
Back - Deficit reverse lunges 3x8 e/s
Front - Single arm shoulder press 3x10 e/s
Back - Renegade row 3x10 e/s
Front - Bicep curls 3x10 superset tricep dips 3x10
Back - Press ups 3x10 superset lateral raises 3x10
Strong: Deadlift focused month
A - Deadlifts 4x8 (2x warm up sets before your 4 sets of 8)
B - Single leg press 4x6 each side
C1- Z press 3x8
C2 - Negative pull ups 3x6
D1 - Walking lunges 3x10 e/s
D2- Leg curl 3x12
E1- Seated row 3x6
E2- Press ups 3x10 (nose to floor)
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