Working 45 sec on 15 rest…
Trx squat row
Trx sprinters start ( both sides)
Trx side lunge
Trx single leg squat ( both legs)
Trx lunge ( both sides)
Trx hip press
Trx hamstring curl
Trx atomic pike
Trx spider-Man push up 8 per side
Cardio 3 mins
Lunges with weight overhead
Repeating the last 5 exercises, ready to swap with your partner.
Body Weight Blitz…
Working 45 sec on 15 rest
Running high knees on the spot
Mountain jumper push up ( jump fwd knees to chest, jump back feet together, then chest to the ground for a push up then repeat)
Glute bridge extension holding weights ( both sides)
Squat pulse for two then jump
Jumping out and in
Lunge with clock toe taps, driving knee up ( both sides)
Squat hold reaching to alternate toes
Then adding weights to balance upper body…
Plate touch ground overhead clean
Lunge with bicep curls
Four rounds …
Total time per round = 14 MINS ..4 rounds = 56 mins
See you tomorrow!
Working at your own pace: heavy focus on the arms… 4 rounds:
15 Trx bicep curls
15 Trx tricep press
10 Trx pull ups
20 Trx rows
20 Trx atomic push ups
50 squat press ( not on trx)
Cardio of your choice for 4 mins
See you in the morning!
This week we will do a circuit moving from station to station, working 45 sec on, 15 rest/ moving onto next exercise.
Ball throwing onto wall working obliques ( both sides)
Vipr ( threading the needle)
10 mins per round,….. if it’s not raining we will try and incorporate a lap of the track as well. See you bright and early Monday!
Working the usual 45 sec on 15 rest…the start of week 4 of The Force…
Trx squat to Y fly
Trx power pull ( both sides)
Trx resisted torso rotation ( both sides)
Trx clock press
Trx inverted Row
Trx pull ups
Trx side plank ( both sides)
Trx body saw
Trx hip abduction
Trx burpees 10 per leg
total = 14 mins
cardio 3 mins
Repeat partner workout, total 14 mins.
Two rounds of each workout = 48 mins.
We we will try for 4 rounds tomorrow, working 45 sec on 15 rest, each round should take 12 mins…
Lunge with knee driver holding weight ( x2 )
Lateral lunges with toe tap
Plank with toe tap to side
Lateral shuttle run
DB fwd and lateral raise.
combination of Two Bad Bodies and some functional training.
Working 45 sec on 15 rest/ transition between exercises..3 rounds, each round should take approx 14 mins
fwd lunges with toe tap… opposite hand
Squat jumps in and out
push up ..release hands
squat jumps with pulse
glute bridge extension ( both sides)
one legged deadlift ( both sides)
resistance band walk
shuttle runs side to side
lap of the track ( if it’s not raining!)
Most of the exercises we have covered before, just the deadlift and burpees are new. See you bright and early!