MIXED WEEK
Focus: Working on full body this week - lower, upper, core & cardio. This week will be targeted to specific muscle groups and sessions divided into specific groups. Make sure you check the timetable to see what is available and join in!!!
Monday
Strength / Hypertrophy
Supersets
DB Reverse Lunges
DB RDL
*15-14-13-12-11-10
Heel elevated Squats
* Cable OH Tricep Ext
DB Bicep Curls
15-14-13-12-11-10
*Burpees*
Single Arm DB Rows
Shoulder Press
15-14-13-12-11-10
*Situps*
Step ups
Lateral Lunges
15-14-13-12-11-10
Swings
Jump Squats
Mountain Climbers
15-14-13-12-11-10
*Russian Twists (each side)*
*All Reps stay at 12, try and increase weights each set*
7 Min Rounds/ 2 Mins Rest
EXPLANATION
Time needed: 40 Minutes
Timer set: 40 Minutes
What you need to know:
Tuesday
70 Mountain Climbers
60 Russian Twists
50 Air Squats
40 Rows / Pushups
30 Swings
20 DB Clean & Presses
10 Burpees
15 Situps/1min plank/ 45 Sec Cardio
EXPLANATION
Time needed: 40 minutes
Timer setting: 40 Minutes
What you need to know:
WEDNESDAY
Strength / Hypertrophy
SuperSets
1. DB Paused Bulgarians
Seated Presses
Squat Jumps x 30 Seconds
2. S/A Chest Presses
Leg Lowers
Push Upsx 30 Seconds
3. DB Step ups
Bicep Curls
Mountain Climbers x 30 Seconds
4. s/a Rows
Deadlifts
Swings x 30 Seconds
5. Eccentric Back Squats
Wall Sit max
Deadbugs x 30 Seconds
EXPLANATION
Time needed: 40 Minutes
Timer setting: 40 Minutes
What you need to know: *All Reps stay at 12 while the 3rd exercise will always stay at 30 seconds, try and increase weights each set*
7 Min Rounds/ 2 Mins Rest
Thursday
Strength Endurance
40 Min Rolling Clock
12 mins on 1 min change over
15,14,13,12,11,10
Chest Presses
Single Arm DB Rows
Tricep Pulldowns
Lat Raises
6-8 Rounds
DBs
6 Deadlifts
5 Bentover rows
4 Bicep Curls
3 OH Press
2 Thrusters
100m or up weight
8,7,6,5,4,3,2,1 Back Squats
8 DB RDLS
5 Burpees
Time needed: 40 minutes
Timer setting: 3 x 12 min rounds
What you need to know:
Friday
45 sec on 15 off
45-35-25
1. Moutain Climbers
2. Burpees
3. Jump Squats
4. Single Arm Row L
5. Single Arm Row R
6. Plank
7. Frog Jumps
8. Bear Crawls
9. Shoulder Taps
10. KB Swings/ Deadlifts
11. Pushups
12. Cardio (Wallballs,Ball Slams, Run, Row, Bike, what ever you have)
x 3
*Have 2- 3Minutes off inbetween each round to ensure heart rate is back to normal before going again!*
EXPLANATION
Time needed: 40 minutes total
Timer setting: 4 x 9 Min rounds
What you need to know: Todays HIIT session we will be working flat out
SATURDAY
4 x 7 Min Rounds
10 Situps
10 Leg Lowers
10 Ankle Touches (Each Side)
10 Up High Toe Touches
10 Russian Twists (Each Side)
50 Mountain Climbers
12 Squats
12 Lunges (Each Leg)
12 Deadlifts
50 High Knees
15 Presses
15 Bicep Curls
15 Dips
15 Tricep Ext
15 Pushups
50 Mountain Climbers
8 Jump Squats
8 Burpees
8 Thrusters
8 Swings
50 High Knees
EXPLANATION
Time needed: 40 minutes
Timer setting: 40 min count down
Alternative
If you come across an exercise you can not complete due to an injury/limitation, use this list of alternatives to pick another option for you. The goal is to find an exercise alternative that ideally works the same muscle group as the exercise you will be replacing.
Glutes (bum): Hip Thrusts + band walks + Deadlifts + Squats + KB Swings
Quads (front of leg): Lunges + Squats + Bulgarians + Jump Squats + Step ups + Kneeling step ups
Hamstrings: (back of leg): RDL’s + Deadlifts + KB swings + Floor curls + Weighted Donkey Kick
Triceps: (back of arm): Dips + Tricep extension + kick backs
Biceps: (front of arm): Bicep Curls + hammer curls + band kick backs
Shoulders: Presses + Lateral raises + front raises
Chest: Push ups + floor press + flys
Back: Rows + flys + band lat pull downs.
Core: Sit ups + Plank + Russian Twists + ankle taps
Cardio: Run + Row + Bike + Burpees + Mountain climbers + High Knees + Thrusters + Skipping + Crab walks + Bear crawls + Ball Slams + Star Jumps + Plank jacks + Jump ins + Bench Hops + Wall Balls