Monday 6th April 2020

Monday 06/04/2020

Warm Up

·       Rotate, ankles, knees & hips x 10 each direction

• ·       1 min Jogging on spot
• ·       Jogging, high knees, heels to butt
• ·       10 Lunges
• ·       10 Good mornings – hands on ears & hinge at waist keeping your back straight & stand

3 Rounds in your own time (warm up)

• ·       8 Squats
• ·       8 Push Ups
• ·       8 Sit Ups

10 min AMRAP

• ·       10 Squats
• ·       9 DB Snatches – right arm (floor to overhead in one movement)
• ·       10 Push Ups
• ·       9 DB Snatches – left arm

Sub any weight for DB if you don’t have one. Take your watch off if you are using a KB so you don’t smash the face.

Rest

Deadlifts – use anything heavy; adjust reps to suit

• ·       4 sets of 15

Press (shoulder to overhead)

• ·       4 sets of 12
• ·       DB, but anything suitable & adjust weight or reps to suit

Saturday 4th April 2020

Warm Up

·       Ankle, knee rotations

·       Jogging; high knees; heels to butt

·       Touch toes & stand x 5

·       3 sets of 10 Squats; 10 Push ups; 10 Sit Ups

Static Holds

4 Rounds

1min at each exercise (more if you can)

• ·       Wall Squat – back to wall. A normal squat off the wall is harder if you can maintain depth

• ·       Plank – lift one arm or leg to make it harder, opposite arm & leg even more difficult (change half way), both arms & legs???

• ·       Hollow – upside down plank. Make a bowl of your body, feet & arms off the ground & hold. Raise legs & arms to make it easier.

• ·       Handstand – make sure what you are leaning on is stable and you can’t damage it.
  Options – hold a weight overhead (DB, KB, anything).

Options – hold a weight overhead (DB, KB, anything).

Rest & reset between exercises, no need to rush but don’t delay too long.

Finisher (just to keep the heart pumping)

• ·       150 Burpees ( scale as required – do less, leave the push up out etc)

Friday 4th April 2020

Friday 03/04/2020

Warm Up

·       Ankle rotations, marching on spot

·       10 Lunges

·       5 Inchworm

·       10 Push ups; 10 Sit ups

·       Shoulder rotations

200 (Mod 300)

·       25 Swings (KB or DB)

·       30 Sumo Deadlifts (any weight)

·       30 Push Ups

·       30 Box Jumps or Step ups (squat jumps if you have nothing to jump on)

·       30 Floor Wipers (lay on floor, knees up & roll side to side, you could also use a broom stick and touch feet each side)

·       30 Front Squats (any weight, goblet squats also)

·       25 Swings

This has been based on the 300 workout so if you want to upscale it do 50 reps instead of 30. The 25s stay the same.

Stretch

·       Glute Stretch/ Hip Flexors/Abs/Back

·       Hamstrings/Quads/Calves

·       Tricep stretch, Pecs