Fitness 18-22 March 2019

Fitness 18-22 March 2019

Monday

Bench Press
7 x 6
GHD Sit Ups
7 x 12
Pull Overs
7 x 1
Every 2:30 Minutes

Incline DB Press
4 x 10
Chin Ups
4 x 10
Hollow Rocks
4 x 25
Every 2:30 Minutes

Workout of The Day
Every Minute on The Minute x25
Minute 1: 12/9 Calorie Bike
Minute 2: 15 Kettlebell Swings 1.5/1.0
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

Tuesday

Back Squat
7 x 6
Alt. Hammer Curl
7 x 20
Toes to Bar
7 x 10
Every 2:30 Minutes

Front Squat
3 x 10
Hollow Rocks
3 x 30
Barbell Curl
3 x 10
Every 3 Minutes

Walking BB Lunge
3 x 20
Triceps Extension
3 x 15
Every 2:30 Minutes

Workout of The Day

Wednesday

Workout of The Day
400 Meter Run
100 Jump Rope
400 Meter Run
90 Squats
400 Meter Run
80 Leg Lifts
400 Meter Run
70 Kettlebell Swings
400 Meter Run
60 Butterfly Sit Ups
400 Meter Run
50 Russian Twists
400 Meter Run
40 Hand Release Push Ups
400 Meter Run
30 Burpees
400 Meter Run
20 Toes to Bar
400 Meter Run
10 Ring Rows
400 Meter Run

Thursday

Machine Row
3 x 10
Russian Twist
3 x 40
Every 2 Minutes

Pull Ups
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes

Pendlay Row
4 x 10
Barbell Rollouts
4 x 10
Every 2:30 Minutes

Single Arm Row
4 x 10/10
Sidebends
4 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Butterfly Sit Ups
10 Burpee Pull Ups
400 Meter Run

Friday

KB Press
5 x 10/10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Single Arm Swing
5 x 12/12
V Ups
5 x 12
EVery 2:30 Minutes

Workout of The Day
40-30-20-10
Calories Air Bike
Calories Rower
Ski Erg

400 Meter Run After Every Round

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