JESSICA BIDDLE
10/05/2021
Warm up:
Birddogs
Glute bridges
Squat and press
10 x 2
Resistance:
Deadlifts 20kg
Chest press 5kg DB
10 x 3
Squats 15kg
TRX Row
10 x 3
Conditioning:
10 cal bike
20 step ups
x 2
Intensity:
12-9-6-3
Box burpees
Slams
Clean and press 6kg
Homework:
Here’s an easy circuit you can do to start to build you up:
10 x bird dogs
10 x glute bridges
10 x squats
10 x press ups (on knees or off a kitchen counter top)
x 4
If you have the time try to do 2 x 30 second planks any day you don’t train.
I would also recommend having a look at or doing a free trial of a yoga app called Down Dog - it's a really great flexible app where you can adjust the time/music/boost/instruction/voice/everything to suit you. I would really recommend using it for core, stretch and mobility work!
Lastly, if you can get your hands on a small loop resistance band (heavy or x-heavy resistance) let me know and I can put some glute focus up for you.
17/05/2021
Warm up:
10 Glute bridges
10 Sit to stands
x 3
Resistance:
10 Deadlifts 20kg
10 Chest press 5kg
10 TRX row
x 3
Conditioning:
10 plate jump (1 x yellow 2 x green)
10 DB step ups
x 4
Intensity:
12 min ladder: 3-6-9-12-etc
Calories
Burpees
DB thrusters 2.5kg
Score: 9+18
25/05/2021
Warm up:
TRX squat to row + glute bridges
10 x 3
Workout:
5 min AMRAP 3 min rest x 6
AMRAP 1
5 cal bike
10 DB step ups
10 DB shoulder press
Score: 2+3 / 2+0
AMRAP 2
5 burpees
10 KB squats
10 DB snatch
Score: 2+5 / 2+0
AMRAP 3
5 cal ski
10 plate jumps
10 DB thrusters
Score: 2+11 / 2+0
08/06/2021
Resistance:
KB deadlift 16kg
Chest press 5kg
TRX row
10 x 3
Intensity:
20 cal bike 4:4
5 thrusters
5 burpees
x 5
5 snatches
5 box jumps
x 5
20 cal ski 4:4
HOME WORKOUT:
30 sec jog on spot
30 sec rest
30 sec side skaters
30 sec rest
30 sec jumping jacks
30 sec rest
x 3
10 kneeling press ups
15 squats
20 lunges
30 sec plank
x 4
29/06/2021
Resistance:
KB deadlifts 16kg
Chest press 10kg bar
TRX row
10 x 3
Conditioning:
10 cal bike
20 step ups
x 3
Intensity:
12-9-6
Cal ski
Slam
Burpee
01/07/2021
Resistance:
TRX squat to row
10 x 3
TRX lunges
20 x 2
Intensity:
300m ski
15-12-9
DB clean and press + step up
300m ski
15-12-9
Burpee + DB snatch
300m ski
HOME WORKOUT
13/07/2021
10 burpees (off chair/sofa/bed)
20 squats
30 seconds jog on the spot
10 burpees
20 kneeling press ups
30 seconds jumping jacks
10 burpees
20 lunges
30 seconds skaters
x 2
15/07/2021
Resistance:
KB squats
Bar press ups
TRX row
10 x 3
Conditioning:
8 cal bike
10 DB clean and press
12 DB step up
x 3
Intensity:
12-9-6-3
Cal ski
Slam
Burpee