Fitness 2-6 December 2019

Fitness 2-6 December 2019

Monday

60-50-40-30
Ski Erg
Russian Twist
Slideboard

50-40-30-20
Unbroken Double Unders
Sit Ups
Row for Calories

40-30-20-10
Supine Leg Lifts
Wall Balls
Air Bike for Calories

Then 20 Minutes Stairmaster

Tuesday

Incline Bench db
5 x 10
T Bar Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Dips
5 x 10
Pendlay Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes

Legit Push Ups
3 x 10
Machine Row
3 x 10
Side Bends
3 x 10/10
Every 3 Minutes

Workout of The Day
1/2 Mile Air Bike
1000 Meter Row
1 Mile Run
1000 Meter Row
1/2 Mile Air Bike

Wednesday

3 Rounds NFT
40 Slideboard
30 Hollow Rocks

3 Rounds NFT
20 Walking Lunges 30/20
30 Swiss Ball Crunch

15 Minute Cap

Back Squats
7 X 5
Side Bends
7 x 10/10
Burpee Pull Ups
7 x 5
Every 2:30 Minutes

Leg Press
3 x 20
Knees to Elbows
3 x 10
Ring Rows
3 x 10
Every 2:30 Minutes

Workout of The Day
1000 Meter Row
1 Mile Air Bike
1000 Meter Ski Erg
10 Minutes Stairmaster

Thursday

2000 Meter Row
1 Mile Run
35 Minutes Stairmaster Level 11

Friday

5 Rounds
12 Kettlebell Swings
6 Burpees
12 Sit Ups

Deadlifts
8 x 3
Dips
8 x 8
Every 2:30 Minutes

Pull Ups
3 x 10
Triceps Extensions
3 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Ball Slams
20 Wall Balls
30 Double Unders
400 Meter Run

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