Fitness 1-5 June 2020 | 619

Fitness 1-5 June 2020

Monday

150 Jump Rope Singles
500 Meter Row
25 Wall Balls
12 Ring Rows
12 Burpees
400 Meter Run
25 Kettlebell Swings
12 Ring Rows
12 Burpees
500 Meter Ski Erg
25 Sit Ups
12 Ring Rows
12 Burpees
150 Jump Rope Singles

then
15 Minutes Stairs
and Coffee

Tuesday

Machine Press
4 x 10
Leg Press
4 x 10
GHD Sit Ups
4 x 10
Every 3 Minutes

Flat Bench Press DB
4 X 10
Walking Lunges
4 x 20
Knees to Elbows
4 x 10
Every 3 Minutes

Machine Press
3 x 15
Hip Abduction
3 x 15
Toes to Rings
3 x 15
Every 3 Minutes

Workout of The Day
400 Meter Run After Every Round
30-20-10
Squats
Sit Ups
Side Plank Pulses per Side

Wednesday

400 Meter Run
30 Kettlebell Swings
400 Meter Run
30 Box Jumps
400 Meter Run
30 Wall Balls
500 Meter Row
25 GHD Sit Ups
500 Meter Row
25 Russian Twists
500 Meter Row
25 Sit Ups
500 Meter Ski Erg
20 Push Ups
500 Meter Ski Erg
20 Squat Jumps
500 Meter Ski Erg
20 Walking Lunges

Thursday

10 Minutes Stairmaster
10 Minutes Foam Roller Mobility

Workout of The Day
1000 Meter Row
800 Meter Run
500 Meter Row
400 Meter Run
500 Meter Ski Erg
200 Meter Run
250 Meter Ski Erg

10 Minutes Mobility
Then Coffee

Friday

Triceps PUsh Ups
4 x 10
Ring Rows
4 x 12
GHD Sit Ups
4 x 15
Every 3 Minutes

French Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 20
Every 3 Minutes

Triceps Extensions
4 x 10
Single Arm Row
4 x 10/10
Side Bends
4 x 12/12
Every 3 Minutes

Stairmaster
20 Minutes Fatburner Level 12

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