MIA RAFALOWICZ-CAMPBELL

HOME WORKOUT:

Warm up:

5 walkouts + 10 jumping jacks x 2

Resistance:

Bend and snap + glute bridges 10 x 3

Split squats 10 x 3

Chest press + banded row 10 x 3

Flye + kneeling press up 10 x 3

Shoulder press 10 x 3

Bicep curls + triceps dips 10 x 3

Core:

10 small controlled crunches

10 leg raises

30 sec plank (one front one right side one left side)

X 3

5 conscious controlled bird dogs each side

20 sec hollow hold

X 3

Optional high intensity short finisher:

10 burpee off bench

10 DB snatch each arm (5kg)

10 step up on bench each leg

X 3

OR TWO SHORT OPTIONS

ONE:

Bend and snap + glute bridges 10 x 3

Split squats 10 x 3

Chest press + banded row 10 x 3

Shoulder press 10 x 3

5 conscious controlled bird dogs each side +

20 sec hollow hold X 3

+ optional high intensity circuit above

TWO:

Lunges 10 x 3

Flye + kneeling press up 10 x 3

Bicep curls + triceps dips 10 x 3

10 small controlled crunches

10 leg raises

30 sec plank (one front one right side one left side)

X 3

+ optional high intensity circuit above

03/05/2023

Conditioning:

10 calorie bike

10 step ups

X 2

Resistance:

Deadlift 25kg 10 x 3

Squat 10kg 10 x 3

TRX row 10 x 3

Chest press 5kg 10 x 3

Pull-down (wide grip) 20kg 10 x 3

Intensity:

12 min ladder:

3-6-9-12-etc

Calorie ski

DB clean & press 2.5kg

Box burpees

11/05/2023

Conditioning:

1000m row: 5 x 100m intervals

Resistance:

Deadlift 25kg 10 x 3

Cable row 15kg + bar press ups 10 x 3

Flyes 2.5kg + SA pull-down 15kg 10 x 3

Narrow pull-down + shoulder press 6kg 10 x 3

Intensity:

45 sec bike + 45 sec burpees + 30 sec rest

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

45 sec bike + 45 sec DB snatch 5kg + 30 sec rest

X 2

05/07/2023

10-8-6-4-2

Cal row + lunges

Resistance:

Deadlift 25kg + chest press 5kg 10 x 3

Squat 15kg + TRX row 10 x 3

Pull-down 20kg + shoulder press 10kg 10 x 3

Intensity:

4 min AMRAP 1 min rest x 3

6 cal ski

8 DB snatch

10 DB step ups

Scores 2+0 / 2+0 / 2+0

12/07/2023

Conditioning:

5 walkouts

5 DB lunge complex (clean/lunge L+R/press)

X 3

Resistance:

Deadlift 27.5kg 10 x 3

Flye 2.5kg + chest press 5kg 10 x 3

Cable row 15kg + shoulder press 10kg 10 x 3

Pull-down 20kg 10 x 3

Intensity:

3 min work 1 min rest x 3

10 burpee

10 snatch

20 step ups

Max cal bike: 2.4 / 2.4 / 2.8

18/07/2023

Warm up:

100:100m row x 3

Resistance:

Goblet squat + rdl 8kg KB 10 x 3

Press up + cable row 20kg 10 x 3

Narrow pull-down 20kg + shoulder press 8kg 10 x 3

Flye 2.5kg + lateral raise 2.5kg 10 x 3

Bicep curls 8kg + tricep dips 10 x 3

Intensity:

12 min AMRAP

6 cal bike + 12 snatch 5kg

3-6-9-etc burpee box jump

Score: 19 burpee box jumps

HOMEWORK:

Warm up: 5 walkouts + 10 jumping jacks x 3

(or anything dynamic really!)

Goblet squat + RDL 10 x 3

(One DB approx 12kg)

Reverse stepping lunges 20 x 3

(Two DB approx 5kg)

Chest press 10 x 3

(Palms facing in, two DB 5kg)

Seated band row 10 x 3

(https://gethealthyu.com/exercise/resistance-band-row/)

Flyes + kneeling press up 10 x 3

(Two DB approx 2.5-3.5kg)

Shoulder press 10 x 3

(Two DB approx 4-5kg)

Bicep curls + tricep dips 10 x 3

Optional intensity finisher:

10 burpee off bench

10 DB snatch each arm (5kg)

10 step up on bench each leg

X 5

(or less rounds if you want!)

Optional core finisher:

10 sit ups/crunches

10 bent leg raises (https://m.youtube.com/watch?v=5YxbLOTcgbY)

20 ab bicycles

( https://m.youtube.com/watch?v=wnuLak2onoA)

30 second plank

X 3

15/08/2023

Conditioning:

10-8-6-4-2

Cal bike + DB snatch 5kg

Resistance:

Deadlift 25kg 10 x 3

Bench press 15kg + cable row 15kg 10 x 3

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

Flye 2.5kg + SA pull 20kg + lateral raise 2.5kg 10 x 3

Intensity:

45:15 x 3

Burpee: 16/17/NA

Slams: 8/11/13

DB Step ups: 10/12/12

Ski: 6/6/NA

26/08/2023

Conditioning:

20-16-12-8-4

Cal row + lunges 15kg

Resistance:

Deadlifts 25kg 10 x 3

Chest press 7.5kg + pull-down 20kg + sit ups 10 x 3

Shoulder press 10kg + TRX row + leg raises 10 x 3

Intensity:

10 min AMRAP

10 cal bike + 10 alt snatch 7.5kg

Score: 3+3

05/10/2023

Conditioning:

600m ski + 2 walkout emom

Resistance:

Deadlift 25kg 10 x 3

Chest press 5kg + pull-down 25kg 10 x 3

Shoulder press 10kg + row 20kg 10 x 3

Flye 2.5kg + lateral raises 2.5kg 10 x 3

Crunch + leg raises 10 x 3

Intensity:

12 min AMRAP:

6 cal bike

6 burpees

3-6-9-12-etc snatch each arm 5kg

17/10/2023

Warm up:

5 walkouts + 10 lunges x 2

Resistance:

Deadlift 30kg 10 x 3

Chest press 5kg + pull-down 25kg 10 x 3

Shoulder press 8kg + row 15kg 10 x 3

Flye 2.5kg + lateral raise 2.5kg 10 x 3

Crunch ext + rainbow slam 10 x 3

Intensity:

3 min work 1:30 rest x 3

10 plate burpees

10 DB clean and press 2.5kg

20 DB step up

Max cal ski: 5/8/8

24/10/2023

Warm up:

10 cal row + 10 snatch x 2

Resistance:

Split squats 10 x 3

Bench 15kg + cable row 20kg 10 x 3

Shoulder press 8kg + narrow pull-down 25kg 10 x 3

Sit up + leg raise + rainbow slam 10 x 3

5 bird dogs each side x 2

Intensity:

8 min max effort:

30 sec ski + 30 sec plank

31/10/2023

Conditioning:

10-8-6-4-2

Cal ski + lunges

Resistance:

KB deadlift 16kg 10 x 3

Single leg bridges 10 x 3

Bench 15kg + cable row 15kg 10 x 3

Pull-down 20kg + rainbow slam 10 x 3

Sit up + leg raises 10 x 3

Intensity:

30 sec bike + 30 sec burpees + 30 sec rest

30 sec bike + 30 sec DB clean and press + 30 sec rest

30 sec bike + 30 sec DB step up + 30 sec rest

X 3

14/11/2023

Warm up:

10 plate snatch

10 lunges

X 3

Resistance:

Squat 15kg 10 x 3

Single leg RDL 10 x 2

Bench press 15kg + TRX row 10 x 3

Seated shoulder press 8kg + pull-down 22kg 10 x 3

Rainbow slam 5kg + hollow 10 x 3

Intensity:

10 min AMRAP:

5 cal bike

10 slams

15 drop squat

Score: 4 rounds!

30/11/2023

Banded warm up:

Monster walks + Squats + Glute bridges

10 x 3

Resistance:

KB deadlift 12kg 10 x 2

Bench press 15kg + TRX row 10 x 3

Shoulder press 8kg + pulldown 20kg 10 x 3

Flye 2.5kg + SA pulldown 20kg + lateral raise 10 x 3

Crunch to extension + woodchops 10 x 3

07/12/2023

Warm up:

With bands: Monster walks + bridges 10 x 3

Resistance:

Squat 15kg 10 x 3

Single RDL 10 x 2

Bench 17.5kg + cable row 17kg 10 x 3

Shoulder press 8kg + pulldown 22kg 10 x 3

Flye 2.5kg + lateral raise 2.5kg 10 x 3

Dead bugs 12 x 3

12/12/2023

Warm up:

Banded monster walks + squats

Resistance:

Squat 15kg + RDL 12kg 10 x 3

Single bridges 10 x 2

Bench press 17.5kg + TRX row 10 x 3

Shoulder press 8kg + pulldown 20kg 10 x 3

Deadbugs 12 x 3

Intensity:

6 min max cal effort:

30 sec ski + 30 sec plank

Score: 25 cals

01/01/2024

Conditioning:

10-8-6-4-2

Cal row + press up

10-8-6-4-3

Cal ski + push press

Resistance:

Squat 15kg + single rdl 10 x 3

TRX row + pulldown 20kg 10 x 3

TRX tuck + SA pulldown 20kg 10 x 3

Intensity:

30:15 x 3

Bike + Skater + Snatch + Drop squat

07/02/2023

Conditioning:

20 cal row

10 DB clean and press 5kg

20 DB step ups 5kg

10 press ups

X 3

Resistance:

Row 20kg + Trx tuck 10 x 3

Pulldown 20kg + sit up 10 x 3

Intensity:

30 sec ski + 30 sec burpee + 30 sec rest

30 sec ski + 30 sec snatch + 30 sec rest

X 4

03/08/2024

Conditioning:

10-8-6-4-2

Cal bike + lunges (each leg)

Resistance:

Chest press 5kg + pulldown 20kg 10 x 3

Press up + cable row 20kg 10 x 3

Biceps 5kg + triceps 20kg 10 x 3

Intensity:

5 min on 2 min off x 2

10 cal row

10 push press

10 step ups

Score: 1+24 / 2+0