Tuesday 5th May 2020

Warm Up

• ·       Marching, lifting knees to hip height
• ·       Walking, every 5^th step touch the ground near your leading foot with your hand on that side
• ·       20 Jumping Jacks
• ·       5 Burpees
• ·       20 Squats
• ·       10 Push Ups

Elizabeth

21-15-9

• ·       Cleans – DB, KB alternating arms if you have a single DB
• ·       Dips – bench, box, anything

Rest

5 Rounds

• ·       Run 200m
• ·       20 Overhead Squats (DB or KB – 10 each arm)

Stretch

• ·       Shoulders – stretch both arms out & squeeze back like you were explaining how big your fish catch was. Then cross one arm at a time across your body palm facing out
• ·       Hamstring
• ·       Quads
• ·       Hip Flexors
• ·       Rotations through all joints

Overhead Squats – press your DB overhead, pressing up through your rib cage, keeping your arm close to your ear & squat to below parallel if possible. Do 10 on one side before changing sides.

Monday 4th May 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

Helen (mod)

3 Rounds

• ·       Run 400m
• ·       21 KB or DB Swings
• ·       12 Burpees

Plank

• ·       3 sets of 30 secs
• ·       Front, side, side, front (30 secs each)
• ·       Rest between sets

Hollow hold

• ·       3 Sets of 30 secs
• ·       Laying on your back, make a bowl of your body
• ·       Lift arms, shoulders & legs, pressing your back into the floor so you form a bowl.
• ·       Hold for 30 seconds
• ·       Rest between holds

Stretch

• ·       Laying on floor, twist knees side to side to release the back
• ·       Updog – on front on the floor, hips on the ground & pressing up with arms to stretch out abs
• ·       Hamstrings & Quads
• ·       Calves – stand with toes & forefoot raised against something & lean forward to stretch down back of lower leg. Alt – lower heel over a gutter
• ·       Hip flexors – lunge, one knee on ground pressing hips forward

Saturday 2nd May 2020

Warm Up

• ·       Light jog
• ·       Rotations – shoulders, legs & ankles

2 Rounds (in your own time)

• ·       Run 40m
• ·       8 KB Swings
• ·       8 Push Ups
• ·       8 Squats

Gallagher & McDonald (mod)

2 Rounds

• ·       Run 200m
• ·       16 KB or DB Swings
• ·       16 Push Ups
• ·       16 Goblet Squats
• ·       Run 200m
• ·       14 KB or DB Swings
• ·       14 Push Ups
• ·       14 Goblet Squats
• ·       Run 200m
• ·       12 KB or DB Swings
• ·       12 Push Ups
• ·       12 Goblet Squats

Stretch

• ·       Hip Flexors – lunge forward with one knee on ground pressing hips forward & under
• ·       Quads & hamstrings
• ·       Triceps
• ·       Mobility – rotate joints

Goblet Squats – hold the KB, DB or whatever weight you are using on your front top of chest & squat.

This normally has pull ups so we’ve substituted push ups. If you have a pull up bar, do them instead of the push ups.

Scale as you need – cut reps or just do one round.