Fitness 17-23 September 2018

Fitness 17-23 September 2018

Back Squats
6 x 10
Toes to Bar
6 x 10
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Russian Twist
3 x 30
Every 2 Minutes

Workout of The Day
15 Minute AMRAP
21/15 Calorie Bike
18 Jump SQuats
15 ghd Sit Ups
12 paralette Push-ups

Tuesday

Seated Shoulder Press
6 x 10
EZ Curl
6 x 10
Every 2:15 Minutes

Shoulder to Overhead
5 x 10
Hammer Curl
5 x 10
Every 2:30 Minutes

Lateral Raise
4 x 15
Ring Rows
4 x 15
Every 2 Minutes

Workout of The Day
4 Rounds
12 Dumbbell Snatches 70/35
15 Chest to Bar Pull Ups
400 Meter Run

Wednesday

Deadlift
5 x 7
Slam Ball with Rotation
5 x 7/7
French Press
5 x 10
Every 3 Minutes

Leg Curl
3 x 10
Tricep Extension
3 x 10
Every 2 Minutes

Dumbell Romanian Deadlifts
3 x 10
Bench Dips
3 x 10
Every 2 Minutes

3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps 24/20

Rest 1 Minute

800 Meter Jog Cool Down

Thursday

Workout of The Day

Friday

Flat Bench Press
6 x 8
GHD Sit Ups
6 x 15-20
Every 2:30 Minutes

Weighted Dips
5 x 8
V Ups
5 x 15
Every 2:30 Minutes

Incline Dumbell Press
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes

Workout of The Day
8 Minute AMRAP
10 Wall Balls
10/7 Calorie Air Bike

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