Sunday, April 5, 2020

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


Friday, April 3, 2020

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)


Thursday, April 2, 2020

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