HOME WORKOUTS
22/07/2020
21-18-15-12-9-6-3
Squats
Press ups
Lunges
Push press
Sit ups
25 burpees -
10 snatches
10 thrusters
10 leg raises
10 box jumps
X 5
-25 burpees
29/08/2020
50 snatches
5 -10 - 20
Burpee - press ups - squats
x 5
5 - 10 - 20
Box jump - push press - lunges
x 5
50 snatches
Core:
10 leg raises
15 crunches
30 second plank
X3
03/08/2020
25 burpees
50 squats (bar)
50 sit ups
25 burpees
50 push press (bar)
50 step ups
25 burpees
50 thrusters (bar)
50 leg raises
25 burpees
50 clean and press (bar)
50 lunges (bar)
Finisher:
10 min AMRAP:
10 snatch
10 single push press
10 box jumps
15/10/2020
8-12-16-20-16-12-8
Cal bike
Leg raises
Clean and press 10kg
Lunges 10kg
Crosstrainer option:
minutes : seconds
0:30 - 1:00 - 1:30 - 2:00 - 1:30 - 1:00 - 0:30
Finisher:
10 DB burpee step overs
10 box jump overs
10 DB thrusters (squat and press)
x 3
Core:
30 Russian twists
30 sec hollow hold
x 3
11/11/2020
10-8-6-4-2
Walkouts & quick steps
Circuit 45 : 15
Cross trainer
Weighted step ups
Press ups
Thrusters
Sit ups
Mountain climbers
Rest
x 3
Finisher:
3-6-9-12-etc 12 min ladder
Snatch
Lunges
Burpees
25/11/2020
21-18-15-12-9-6-3
Lunges
Press ups
21-18-15-12-9-6-3
Squats
Push press
40 jumping jacks
15 burpees
15 snatch each arm
40 jumping jacks
10 burpees
10 snatch each arm
40 jumping jacks
5 burpees
5 snatch each arm
HERE is a link to some weight programs!
HERE is a link to your weights and a few notes for all the exercises! Let me know if you need more, or maybe the glossary of exercises may be helpful too!
06/01/2021
3 min / 1:30 cross trainer
30 weighted step ups
15 press ups
15 clean and press
2 min / 1 min cross trainer
20 weighted step ups
10 press ups
10 clean and press
1 min / 30 sec cross trainer
10 weighted step ups
5 press ups
5 clean and press
Finisher:
3 min work : 2 min rest x 3
10 DB snatch right arm
10 DB thruster right arm
10 sit ups
10 DB snatch left arm
10 DB thruster left arm
Max effort burpees
(Burpee scores: 19 / 25 / 20)
EARLY WEEK WEIGHTS SESSION:
There are “either or” options here - you can stick to the same ones if you have a strong preference or mix it up for variation. You can also do both the ‘either’ and the ‘or’ if you’re feeling energetic or want a bit more work but just one will be perfectly sufficient!
I have also put a weight range for some exercises depending on where your strength is the moment. I recommend trying the lighter weight for your first set and if it feels easy then you can increase it.
Squats 16kg kettlebell
OR Squats 15kg barbell
15 x 3
Lunges 10 - 15kg barbell
OR Step ups 6 - 8kg dumbbells
OR split squats 4 - 6kg dumbbells
10 each leg x 3
Glute bridges 8kg dumbbell on hips
OR single leg glute briges
15 x 3
Single arm row 8kg dumbbell
10 each arm x 3
Chest press 10 - 15kg barbell
OR chest press 6 - 8kg dumbbells
OR press ups
10 x 3
Pec flyes 4kg dumbbells
10 x 3
Shoulder press 10 - 12kg barbell
OR shoulder press 6kg dumbbells
Lateral raises 2.5kg plates
AND front raises 2.5kg plates
10 x 3 (back to back)
Bicep curls 8kg barbbell OR 4kg dumbbells
AND tricep dips
10 x 3 (back to back)
Can then finish off with a “finisher” or a “core” from previous sessions
13/01/2021
Warm up:
5 walkouts
10 plank shoulder taps
15 bodyweight squats
x 3
2 min crosstrainer*
12 step ups (with 2 x 4kg DB)
12 snatch (1 x 6kg DB)
12 thrusters (2 x 4kg DB)
12 sit ups
12 burpees
x 4
*2 min cross-trainer in 20 second intervals: 20 sprinting and 20 recovering, starting with recovery pace eg gentle-fast-gentle-fast-gentle-fast
Finisher:
Tabata* x 5
With Reebok step on low:
Step run
Box jump
Mountain climber
*Tabata = 20 seconds work, 10 seconds rest x 5
22/01/2021
Warm up:
40 step ups + 20 DB thrusters
30 step ups + 15 DB thrusters
20 step ups + 10 DB thrusters
Circuit:
6 burpees
8 press ups
10 sit ups
6 burpees
8 shoulder press (10kg barbell)
10 leg raises
x 4
Finisher:
10 DB snatch right arm
10 DB push press right arm
15 box jumps
10 DB snatch left arm
10 DB push press left arm
15 drop squats to DB
x 3
27/01/2021
Part One:
20-15-10-5
Squats 15kg
Press ups
20-15-10-5
Push press 10kg
Sit ups
Part Two:
1:30 step cardio
(30 s run / 30s jump / 30s run)
20 DB lunges
x 5
Part Three:
15-12-9
DB snatch
Burpees
15-12-9
DB clusters
Leg raises
03/02/2021
Part One:
50-40-30-20-10
Step ups
25-20-15-10-5
Burpees
Part two:
8-12-16-20-16-12-8
Squats
Press ups
Sit ups
Part Three:
10 DB complex*
50 quick steps
x 3
*complex:
Clean / lunge right / lunge left / press
10/02/2021
Part One:
20 step ups
15 KB squats
10 press ups
20 lunges
15 KB RDL
10 barbell shoulder press
x 3
Part Two:
10 double DB snatch
10 burpees
10 clean and press
10 sit ups
10 thrusters
x 3
Part Three:
30 second side plank
15 leg raises
30 second side plank
x 3
18/02/2021
Part One:
10 walkouts
10 DB squats
10 DB push press
10 press ups
10 leg raises
x 4
Part Two:
2 min cardio effort
(30 sec step run / 30 sec drop squats x 2)
20 lunges
x 4
Part Three:
15-12-9
DB clusters
Burpees
Box jumps
24/02/2021
Part One:
2 min crosstrainer (20:20 intervals)
30 DB step ups
20 DB push press
10 sit ups
x 3
Part Two:
5 double DB snatches
5 box jumps
x 10
5 DB cluster
5 burpees
x 10
24/03/2021
Main workout:
1 min crosstrainer
30 KB squats
30 press ups
1 min crosstrainer
30 DB step ups
30 DB shoulder press
40 sec crosstrainer
20 KB squats
20 press ups
40 sec crosstrainer
20 DB step ups
20 DB shoulder press
20 sec crosstrainer
10 KB squats
10 press ups
20 sec crosstrainer
10 DB step ups
10 DB shoulder press
HIIT workout:
20 DB snatches
10 burpees
20 DB lunges
10 box jumps
x 4
07/04/2021
Conditioning:
0.2 mile run
30 DB clean and press
30 DB step ups
0.4 mile run
20 DB clean and press
20 DB step ups
0.6 mile run
10 DB clean and press
10 DB step ups
HIIT:
3 min work 2 min rest x 6
Circuit 1
10 DB snatch each arm
10 lunge each leg
10 sit ups
Max effort burpees in remaining time
Scores: 14/15/17
Circuit 2:
10 DB thruster each arm
10 press ups
10 leg raises
Max effort box jumps in remaining time
Scores: 31/21/32
20/12/2021
4 min AMRAP 2 min rest x 9
HOME ADAPTION:
AMRAP 1:
30 sec step run
8 KB deadlifts
10 thrusters 5kg
AMRAP 2:
30 sec x-trainer effort
8 press ups
10 snatches 5kg
AMRAP 3:
6 burpees
8 push press
10 lunges (easier than putting step up from burpees)
BONUS HOME WORKOUT:
10 burpees
20 DB step ups
30 KB squats
10 burpees
20 DB step ups
30 press ups
10 burpees
20 DB step ups
30 push press
10 burpees
20 DB step ups
30 snatches
10 burpees
20 DB step ups
30 leg raises
20/01/2022
10 burpees
20 DB snatch
2 min crosstrainer/treadmill effort
20 DB step ups
10 box jumps
x 5
16/02/2022
30 sec x-trainer + 30 sec burpees + 30 sec rest
30 sec x-trainer + 30 sec DB clean + press + 30 sec rest
30 sec x-trainer + 30 sec DB step ups + 30 sec rest
30 sec x-trainer + 30 sec DB snatch + 30 sec rest
x 4