Fitness 13-17 January 2019
Monday 3 Rounds 10 Dips 10 Pull Ups 10 Calories Air Bike Flat Bench Dumbell 5 x 10 Concentration Curl 5 x 10/10 GHD Sit Ups 5 x 10 Every 3 Minutes Machine Press 5 x 10 EZ Curl 5 ... Read More
Monday 3 Rounds 10 Dips 10 Pull Ups 10 Calories Air Bike Flat Bench Dumbell 5 x 10 Concentration Curl 5 x 10/10 GHD Sit Ups 5 x 10 Every 3 Minutes Machine Press 5 x 10 EZ Curl 5 ... Read More
Monday 3 Rounds 12 Paralette Push Ups 12 Ring Rows 12 Calories Air Bike Flat Bench DB 5 x 10 V Grip Pull Ups 5 x 10 Every 2:30 Minutes Dips 5 x 10 Machine Row 5 x 10 Every ... Read More
Thursday 4 Rounds 20 Sit Ups 15 Triceps Push Ups 10 Machine Row T Bar Row 5 x 10 Triceps Extensions 5 x 10 Jump Squats 5 x 15 Every 2:30 Minutes Slam Ball Complex 5 x 5/5/5 Single Arm ... Read More
Monday 3 Rounds 40 Slideboards 30 Russian Twists 20 Burpees 3 Rounds 15 Ring Rows 20 Walking Lunges 25/15 15 Ghd Sit Ups Back Squats 5 x 8 French Press 5 x 10 Hollow Rocks 5 x 15 Every 3 ... Read More
Monday Back Squat 6 x 8 Rope Climbs (to the top) 6 x 2 Every 2:30 Minutes Front Rack Walking Lunges 4 x 20 GHD Sit Ups 4 x 15 Every 2:30 Minutes Leg Press 2 x 20 Tsunami 2 ... Read More
Monday Overhead Squats 4 x 10 GHD Sit Ups 4 x 10 Every 2:30 Minutes Back Squats 4 x 10 Pull Ups 4 x 10 Every 2:30 Minutes Front Squats 4 x 10 Dips 4 x 10 Every 2:30 Minutes ... Read More
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 ... Read More
Front Squats 5 x 8 Side Bends 5 x 10/10 P. Push Ups 5 x 10 Every 3 Minutes Front Rack Walking Lunges 4 x 20 GHD SIt Ups 4 x 12 Ring Rows 4 x 12 Every 3 Minutes ... Read More
Monday Incline Press db 5 x 10 T Bar Row 5 x 10 GHD Sit Ups 5 x 10 Every 3 Minutes Shoulder to Overhead 5 x 8 Single Arm Row 5 x 10/10 Russian Twists 5 x 30 Every ... Read More
Monday Flat Bench Press (db) 6 x 10 Machine Row 6 x 10 GHD Sit Ups 6 x 10 Every 2:30 Minutes Flat Bench Barbells 6 x 10 Kettlebell Row 6 x 10 Russian Twist 6 x 20 Every 2:30 ... Read More