Estelle B — Do The Thing

ESTELLE BURNSIDE

04/03/2022

Conditioning:

6 cal bike

12 step ups

x 4

Resistance:

Squats 10kg 10 x 3

Chest press 5kg + TRX row

10 x 3

Shoulder press 6kg DB 10 x 3

Intensity:

9 min ladder: 3-6-9-etc

Cal ski + slam + burpee

Score: 9 + 33

HOMEWORK:

Glute bridges 10 x 3

Bird Dogs 10 x 3 (10 each side)

Squat to target 10 x 3

Counter press ups 10 x 3

Plank 30 seconds x 3

(If you can’t do 30, get as close as you can, or take the plank from your knees)

+ 1 short run or 1 long walk if possible.

I would also recommend having a look at Down Dog Yoga - it’s a yoga app that is really helpful and you can choose the level, length, speed and focus of the session which is really useful. But no pressure into exploring this!

11/03/2022

Conditioning:

1000m row: 100/100m intevals

Resistance:

Squat 10kg 10 x 3

Deadlift 20kg 10 x 3

Bench press 15kg + TRX row

10 x 3

Flyes 2.5kg 10 x 3

Intensity:

3 min work 2 min rest x 3

10 burpees

10 clean + press 2.5kg

20 DB step ups 2.5kg

Max cal ski

Scores: 9/8/12

HOMEWORK

Repeat: previous homework - try to complete glute bridges + squats in the same sitting, and bird-dogs + planks in the same sitting.
Challenge: Complete 5 x walkouts on 5 days of next week!
Extra: if possible when you’re waiting for pasta to cook or a kettle to boil, start practicing balancing on one foot. Aim for 10/20 seconds of steady balancing per leg.

19/03/2022

Conditioning:

200m ski

20 lunges

x 3

Resistance:

Deadlifts 25kg + press ups

10 x 3

Squat 15kg + TRX row

10 x 3

Clean & press 2.5kg + Tricep dips

10 x 3

Intensity:

4 min AMRAP 2 min rest x 3

6 cal bike

8 burpees

10 DB snatch 2.5kg

Scores: 2+6 / 2+5 / 2+6

HOMEWORK:

1 x short run/long walk +

TOUGH WORKOUT:

5 walkouts

10 burpees (off step/sofa/bench)

20 squat to target

5 walkouts

10 burpees

20 counter-top press ups (break up)

5 walkouts

10 burpees

20 lunges (10 each)

5 walkouts

10 burpees

20 crunches

5 walkouts

10 burpees

20 glute bridges

PLUS 2 x CORE WORKOUT: (different days)

15 glute bridges

20 bird-dogs

30 sec plank

x 3

26/03/2022

Conditioning:

600m ski + 2 walkout EMOM

Resistance:

Deadlifts 25kg 10 x 3

Flyes 2.5kg + Chest press 5kg

10 x 3

TRX row 10 x 3

Shoulder press 8kg 10 x 3

Intensity:

10-8-6-4-2

DB cluster 2.5kg

DB step up (each)

Burpee

Bike cal sprint

Homework:

1 min cardio effort

(20s high knee jog / 20s drop squats / 20s high knee jog)

20 squats

10 counter press ups

1 min cardio effort

(20s skaters / 20s drop squats / 20s skaters)

20 lunges

10 burpees

x 3

Core:

10 heel tap leg extensions

20 glute bridges

30 sec plank

x 3

06/04/2022

Conditioning:

1000m row

4 x 100m intervals

Resistance:

Deadlifts 30kg 10 x 3

Bench press 15kg + TRX row

10 x 3

Intensity:

45 sec ski + 45 sec burpees + 30 sec rest

45 sec ski + 45 sec DB clean & press + 30 sec rest

45 sec ski + 45 sec DB step up + 30 sec rest

45 sec ski + 45 sec box jumps + 30 sec rest

Rest 2 min

x 3

22/04/2022

Conditioning:

200m row

10 burpees

x 5

Resistance:

Deadlifts 25/30kg + Chest press 7.5kg + Bicep curls 10kg

10 x 3

Squats 20kg + TRX row + Tricep dips

10 x 3

Intensity:

3 min work 2 min rest x 3

10 DB snatch + thruster + step up RHS

Max cal ski

Scores: 3/4/10

HOMEWORK

TOUGH HOME WORKOUT:

5 burpees

10 lunges

20 squat to sofa

5 burpees

10 lunges

20 counter press ups

5 burpees

10 lunges

20 crunches/sit ups

x 2

THEN

30 sec drop squats + 10 sec rest

30 sec skaters + 10 sec rest

30 sec walkouts + 10 sec rest

30 sec mountain climbers + 10 sec rest

30 sec jumping jacks + 10 sec rest

1 minute rest

x 3

PLUS 2 x CORE WORKOUT: (different days)

10 leg extension heel taps

5 glute bridges

20 bird-dogs

30 sec plank

x 3

29/04/2022

Conditioning:

10 cal row + 10 plate snatch

x 3

Resistance:

Deadlifts 35kg 10 x 3

Split squats 10 x 3

Bench press 20kg + TRX row 10 x 3

Shoulder press 8kg 10 x 3

Bicep curls + tricep dips 10 x 3

Intensity:

4 min AMRAP 2 min rest x 3

6 cal bike

8 slams

10 ball step ups

Scores: 2+6 / 2+6 / 2+6 (!!!)

13/05/2022

Conditioning:

10 cal ski

10 burpee step up

x 3

Resistance:

Deadlifts 37.5kg 10 x 3

Split squats 10 x 3

Chest press 5kg + Flyes 2.5kg 10 x 3

TRX row + Shoulder press 8kg 10 x 3

Intensity:

10 min AMRAP:

8 cal bike

12 slams

16 drop squats

Score: 4+16

21/05/2022

Conditioning:

45:14 x 3

Ski + DB clean & press + DB step ups

Resistance:

Deadlifts 40kg (!!) + Chest press 7.5kg (!!) + Bicep curls 10kg

10 x 3

Squats 25kg + TRX row + Tricep dips

10 x 3

Intensity:

EMOM x 12

5/6/7/8 cal bike

5/6/7/8 burpee + jump

10/12/14/16 slams

HOME WORKOUT

Warm up:

5-4-3-2-1

Walkouts

50-40-30-20-10

Jumping Jacks

EITHER WORKOUT (Option 1):

1 min cardio effort

(20s jog / 20s high knees / 20s jog)

10 press ups

20 squats

1 min cardio effort

(20s skaters / 20s drop squats / 20s skaters)

10 tricep dips

20 lunges

x 3

OR WORKOUT (Option 2):

Circuit:

10 press ups

10 tricep dips

20 lunges

30 ab cycles

x 4

10 min AMRAP:

10 burpees

15 drop squats

20 skaters

PLUS Core:

10 leg raises

15 crunch

30 sec plank

x 3

10/06/2022

Conditioning:

40 sec bike

30 sec skaters

20 step ups

10drop squats

x 3

Resistance:

KB squat + RDL 10 x 2

Deadlifts 40kg 10 x 3

Chets press 7.5kg + Flyes 2.5kg 10 x 3

TRX row 10 x 3

Intensity:

3 min work 2 min rest x 3

10 burpees

10 DB clean & press 2.5kg

20 DB snatch 5kg

Max cal ski: 11/11/13

17/06/2022

Conditioning:

250m row + 5 walkouts x 2

Resistance:

Deadlifts 45kg + press ups 10 x 3

Squats 25kg + TRX row 10 x 3

Bicep curls 10kg + triceps dips 10 x 3

Intensity:

1 min max efforts:

Burpees: 20/24/26

DB step up: 23/24/26

Box jump: 18/21/25

DB snatch: 18/21/25

Ski cals: 9/9/10

Rest two mins

Plenty more bodyweight workouts here for you if you need, but please give me a shout if you need any more guidance before I next see you!

17/01/2022

Conditioning:

10 cal row + 10 thrusters 6kg

X 3

Resistance:

Deadlifts 25kg 10 x 3

Chest press 7.5kg + TRX row 10 x 3

Press up + TRX wide row 10 x 3

Bicep curls 10kg + triceps dips 10 x 3

Intensity:

45 sec ski + 45 sec DB clean & press + 30 sec rest

45 sec ski + 45 sec DB step up + 30 sec rest

45 sec ski + 45 sec burpees + 30 sec rest

X 3

HOME WORKOUT:

Warm up:

30-20-10-reps of jumping jacks and skaters

Resistance:

Lunges 5kg DBs 20 x 3

Flyes 2.5kg + press ups 10 x 3

Shoulder press 5kg 10 x 3

Bicep curls 5kg + tricep dips 10 x 3

10 crunches + 30 sec plank x 3

Finisher:

6 minute ladder: 3-6-9-etc reps of:

Plank walkout

5kg DB snatch each arm

23/01/2023

Conditioning:

600m ski + 2 walkout EMOM

Resistance:

Deadlifts 30kg 10 x 3

Split squats 10 x 3

Flyes 2.5kg + chest press 5kg 10 x 3

TRX row + shoulder press 6kg 10 x 3

Intensity’s:

6 min AMRAP 2 min rest x 2

6 cal bike

6 ball slams

6 box jumps

Scores: 3+6 / 3+11

HOMEWORK

Warm up with a few walkouts

Split squats 10 x 3

Flyes and press ups 10 x 3

Shoulder press 10 x 3

Bicep curls + tricep dips 10 x 3

10 leg raises/dead bugs + 30 sec plank x 3

Optional second workout

(to do on a separate day, will take 10-15mins)

5 walkouts

10 lunges

20 DB snatch

30 jumping jacks

Rest 1-2 min

X 4

31/02/2023

Conditioning:

1000m row: 5 x 100m intervals

Resistance:

Deadlifts 30kg + press ups 10 x 3

Squats 20kg + Trx row 10 x 3

Shoulder press 8kg + tricep dips 10 x 3

Intensity:

3 min work 1:30 rest

10 burpees

10 DB clean & press

10 DB step ups

Max cal ski: 12/13/14

08/02/2023

Conditioning:

12-9-6-3

Cal ski + 4kg thrusters

Resistance:

Deadlift 30kg 10 x 3

Lunges 10kg 10 x 3

Chest press 5kg + row 20kg 10 x 3

Shoulder press 8kg + pull-down 20kg 10 x 3

Intensity:

15 min finisher

10 cal bike

10 burpees

5-10-15 GTOH

21/02/2023

Conditioning:

10 cal ski

10 lunges

20 skaters

x 3

Resistance:

Deadlift 30kg + press up 10 x 3

Row 20kg + dips 10 x 3

Pull-down 20kg + crunches 10 x 3

Intensity:

12 min ladder: 3-6-9-etc

Bike cals

Slams

Ball step overs

Score: 12+15

28/02/2023

12-10-8-6-4-2

Ski cal + KB squat + KB RDL

Resistance:

Deadlift + chest press 10 x 3

Squat + row 10 x 3

Pull-down + shoulder press 10 x 3

Intensity:

45 sec bike + 45 sec thrusters + 30 sec rest

45 sec bike + 45 sec step ups + 30 sec rest

X 4

NEW HOME WORKOUT:

Goblet squat + RDL 10 x 3

Split squats 10 x 3

Flyes + press ups 10 x 3

Shoulder press 10 x 3

Bicep curls + tricep dips 10 x 3

10 (small controlled) crunches + 30 sec plank x 3

14/03/2023

Conditioning:

250m row + 10 thruster X 3

Resistance:

Deadlift 35kg 10 x 3

Cable flye + chest press 5kg 10 x 3

Squat 17.5kg + row 10 x 3

Pull-down + shoulder press 10kg 10 x 3

Intensity:

3 min work 1:30 rest x 3

10 burpees

10 slam

20 ball step up

Max cal ski: 8/9/10

21/03/2023

Warm up:

5 burpees + 10 goblet squat + 10 rdl x 3

Resistance:

Deadlift 35kg 10 x 3

Flye 2.5kg + bench 15kg 10 x 3

Row 20kg 10 x 3

Lateral raise 1kg + shoulder press 8kg 10 x 3

Intensity:

4 min AMRAP 1 min rest X 4

AMRAP 1:

8 cal bike + DB step ups

Score: 2+0 / 2+5

AMRAP 2:

8 cal ski + 8 DB clean + press

Score: 2+8 / 2+13

HOME RESISTANCE:

Goblet squat 10kg + RDL 10kg 10 x 3

Split squat / lunge 5kgs 10 x 3

Pec flye 1kgs + chest press 5kg 10 x 3

Optional press ups 10 x 3

Lateral raises 1kg + shoulder press 5kgs 10 x 3

Bicep curls 5kg + tricep dips 10 x 3

20 bicycle crunches + 30 sec plank x 3