PRUE CHILES
02/10/2020
Warm up: Assault bike
10 squats 16kg
10 RDL 10kg
x 3
10 pec flyes 2.5kg
10 chest press 6kg
x 3
TRX row 10 x 3
12 burpees
24 4kg push press
24 step ups
8 burpees
16 4kg push press
16 step ups
4 burpees
8 4kg burpees
8 step ups
23/10/2020
4 min work 2 min rest x 6
15 squat 8kg
15 shoulder press 6kg
15 crunches
Bike
20 step ups
10 press ups
15 leg raises
Bike
Alternate the circuits, three time each
3 x 30 second planks
29/10/2020
50 step ups
50 squats 8kg
40 step ups
40 clean and press 6kg
30 step ups
30 press ups
20 step ups
20 plate snatch
10 step ups
10 box jumps
Core:
10 leg raises
20 second plank
x 3
06/11/2020
30 min zoom
5 walkouts
10 quick steps each leg
4 walkouts
8 quick steps each leg
3 walkouts
6 quick steps each leg
2 walkouts
4 quick steps each leg
1 walkout
2 quick steps each leg
10 squats
10 press ups
10 shoulder press
10 tricep dips
30 second plank
x 3
10/11/2020
30 min zoom
30 sec quick steps
15 sec rest
30 sec jumping jacks
15 sec rest
x 3
10 x squats
10 x RDL
10 x weighted step ups
x 3
10 x pec flyes
10 x kneeling press ups
10 x kneeling shoulder press
x 3
30 second plank
13/11/2020
30 min zoom
Circuit:
45:15
Quick steps
Thrusters
Walk outs
Burpees
C-crunch
Plank
x 3
16/11/2020
30 min zoom
10 x RDL
10 x Squats
10 x Lunges
x 3
10 x Flyes
10 x Press ups
10 x Shoulder press
x 3
19/11/2020
30 min zoom
15-12-9
Squats
Press ups
15-12-9
Lunges
Shoulder press
40 jacks
10 burpees
10 snatches each arm
x 3
24/11/2020
30 min zoom
5 walkouts
10 goblet squats
15 shoulder press
20 lunges
30 second plank
x 3
27/11/2020
30 min zoom
10 burpees
20 snatches
20 squats
10 burpees
20 thrusters
20 lunges
10 burpees
20 mountain climbers
20 jumping jacks
x 2
09/12/2020
30 min zoom
10 squats
20 lunges
x 2
10 pec flyes
10 press ups
x 2
10 burpees
20 dumbbell thrusters
40 jumping jacks
x 2
15/12/2020
30 min zoom
10 shoulder press
15 squats
20 lunges
40 jumping jacks
10 press ups
15 crunches
20 snatches
40 sec stair run
x 2
18/12/2020
30 min zoom
10 burpees
20 squats
20 RDL
10 burpees
20 press ups
20 shoulder press
10 burpees
20 leg raises
20 glute bridges
x 2
22/12/2020
Hour session at studio
Squats 16kg 10 x 3
TRX row 10 x 3
Deadlifts 25kg 10 x 3
Shoulder press 6kg 10 x 3
10 cal bike
20 step ups
x 3
Finisher:
12 - 10 - 8
Burpee
Box jump
Snatch
05/02/2021
30 min Zoom
30 quick steps
3 walkouts
20 quick steps
2 walkouts
10 quick steps
1 walkout
10 KB squats
10 press ups
10 dumbbell shoulder press
10 tricep dips
30 second plank
x 3
08/02/2021
30 min Zoom
15 squats
20 lunges
x 3
10 pec flyes
10 press ups
x 3
10 bicep curls
10 tricep dips
10 x 3
10 snatch right arm
10 thruster right arm
10 push press right arm
30 quick steps
10 snatch left arm
10 thruster left arm
10 push press left arm
30 jumping jacks
x 2 - 3
12/01/2021
30 min zoom
10 burpees
10 thrusters
10 lunges (each leg)
10 burpees
10 press ups
10 snatches (each arm)
x 2
3 walkouts
30 second plank
x 3
15/01/2021
30 min Zoom
45 seconds stair run
12 dumbbell lunges
12 dumbbell thrusters
12 box jumps
12 dumbbell snatches
12 burpees
x 3
19/01/2021
30 min Zoom
10 squats
10 press ups
10 tricep dips
30 second plank
x 3
10 dumbbell complex*
10 burpees
x 3
*COMPLEX:
Curl
Lunge right leg
Lunge left leg
Push press
23/01/2021
30 min Zoom
30 lunges + 15 DB thrusters
20 lunges + 10 DB thrusters
10 lunges + 5 DB thrusters
10 press ups
10 tricep dips
x 3
HIIT:
30 seconds work 15 seconds rest:
Stair run
Speed skaters
Drop squats
x 3
26/01/2021
30 min Zoom
20 lunges
10 press ups
10 shoulder press
10 tricep dips
x 3
10 snatch right arm
10 thruster right arm
20 drop squats
10 snatch left arm
10 thruster left arm
20 speed skaters
29/01/2021
30 min Zoom
10 burpees
15 thrusters
20 lunges
x 2
30:15 x 9
Step run
Step jump
Skaters
Drop squat
x 3
02/02/2021
30 min Zoom
5 walkouts
10 press ups
15 squats
20 snatches
x 3
05/02/2021
30 min Zoom
30-20-10
KB squats
15-10-5
Burpees
10 DB complex*
20 s quick step right
20 s quick step left
x 4
*complex:
Curl / lunge right / lunge left / press
12/02/2021
30 min Zoom
20 lunges
15 DB clean and press
10 tricep dips
5 walkouts
x 3
30:15 x 3
Quick steps
Box jumps
Speed skaters
16/02/2021
30 min Zoom
5-4-3-2-1
Walkouts
50-40-30-20-10
Quick steps
10 DB lunges
10 DB clean and press
10 press ups
x 3
19/02/2021
30 min Zoom
1:20 cardio effort
(20 sec step run 20 sec drop squats x 2)
20 lunges
x 3
10 snatch right arm
10 push press right arm
10 snatch left arm
10 push press left arm
30 sec plank
x 3
23/02/2021
30 min Zoom
1 min step cardio
20 squats
15 press ups
10 tricep dips
1 min lateral cardio
20 lunges
15 shoulder press
10 bicep curls
x 2
26/02/2021
30 min Zoom
10-8-6-4-2
Lunges each leg
Snatches each arm
Thrusters each arm
Push press each arm
Burpees
02/03/2021
30 min Zoom
20 quick steps each leg
15 squats
10 press ups
5 walkouts
x 3
5 burpees
5 box jumps
x 3
05/03/2021
30 min Zoom
10 DB complex
10 burpees
x 3
complex: 1 clean / 1 lunge each leg / 1 push press
Tabata:
Step run
Step jump
09/03/2021
30 min Zoom
10 clean and press
15 squats
20 snatches
x 2
10 press ups
15 drop squats
20 lunges
x 2
12-9-6-3
Burpees
Box jumps
12/03/2021
30 min Zoom
3 walkouts
6 thrusters
9 burpees
12 lunges
x 3
Tabata:
Step run & step jump x 3
Skaters & drop squats x 3
16/03/2021
30 min Zoom
40 sec step run
20 squats
15 press ups
10 burpees
40 sec skaters
20 lunges
15 shoulder press
10 box jumps
x 2
19/03/2021
30 min Zoom
15-10-5
Box jump
Thruster each arm
Lunge each leg
15-10-5
Burpee
Snatch each arm
Push press each arm
23/03/2021
30 min Zoom
20 lunges
15 clean and press
10 press ups
5 walkouts
x 2
10-8-6-4-2
Burpee
Snatch
Thruster
23/03/2021
30 min Zoom
10-8-6-4-2
Lunges
Press ups
10 DB snatch each arm
10 DB thruster each arm
10 burpees
x 2
30:15 x 2
Step run
Box jumps
Skaters
30/03/2021
30 min Zoom:
15-10-5
Squats
Press ups
15-10-5
Lunges
Shoulder press
12 min ladder:
10 burpees
10 thrusters
2-4-6-etc walkouts
02/04/2021
30 min Zoom
3 min work 2 min rest x 8
10 burpees
10 snatch each arm
10 lunges
Max effort step run
10 drop squats
10 thruster each arm
10 press ups
Max effort skaters
06/04/2021
30 min Zoom
Circuit:
10 snatch
10 thruster
10 lunges
250m row + Circuit x 3
500m row + Circuit x 2
750m row + Circuit x 1
10/04/2021
30 min Zoom
Circuit:
10 burpees
10 press ups
10 DB thrusters
10 DB lunges
x 2
HIIT:
Row 100m fast 100m recovery x 3
13/04/2021
50-40-30-20-10
Quick steps
5-4-3-2-1
Walkouts
5 snatch
5 thruster
5 push press
Right + left
10 box jumps
x 3
16/04/2021
1 min cardio effort
15 squats
15 press ups
15 shoulder press
1 min cardio effort
12 squats
12 press ups
12 shoulder press
1 min cardio effort
9 squats
9 press ups
9 shoulder press
1 min cardio effort
6 squats
6 press ups
6 shoulder press
1 min cardio effort
3 squats
3 press ups
3 shoulder press
20/04/2021
250m row
20 lunges
15 clean and press
10 press ups
x 3
22/04/2021
10 thrusters
20 lunges
x 3
10-8-6-4-2
Box jumps
Snatch + push press each arm
Tabata:
Skaters + drop squats
27/04/2021
10 burpees
10 thrusters
10 lunges
10 snatches
10 box jumps
x 5
30/04/2021
250m row
15 squats
15 press ups
15 drop squats
15 shoulder press
Repeat:
250-10-10-10-10
250-5-5-5-5
03/05/2021
100m row effort
100m row recovery pace
x 5
6 thrusters
12 lunges
6 burpees
12 snatches
x 4
07/05/2021
1 min each:
Row
Lunges
Step run
Clusters
Skaters
Rest
x 3
14/05/2021
250m row
20 lunges
15 dumbell thrusters
10 step jumps
x 3
10-8-6-4-2
Burpee + dumbbell snatch
18/05/2021
45 second row
15 DB thrusters
15 press ups
15 burpees
Repeat:
45-12-12-12
45-9-9-9
45-6-6-6
45-3-3-3
21/05/2021
Circuit:
40 seconds work : 20 seconds rest
Step run
DB snatch
Step jump
DB thruster
Speed skater
25/05/2021
5-4-3-2-1
Walkouts
25-20-15-10-5
Jumping jacks
40:20 rower sprint
x 5
28/05/2021
250m row
10 DB complex*
10 burpees
x 3
*complex:
clean / lunge L+R / press
01/06/2021
500m row
10 burpees
20 lunges
10 press ups
20 snatches
x 3
04/06/2021
4-3-2-1
walkouts
20-15-10-5
thrusters
20:10 x 8
Step run + drop squat
Box jump + skater
11/06/2021
30:30 row sprints x 4
10 press ups
20 snatches
x 3
10 lunges
10 drop squats
x 3
10 burpees
10 thrusters
x 3
15/06/2021
40 sec step run
15 thrusters
15 press ups
15 burpees
Repeat:
40-12-12-12
40-9-9-9
40-6-6-6
40-3-3-3
25/06/2021
300m row
15-12-9
Clean & press + lunges
300m row
15-12-9
Thrusters + burpees
300m row
06/07/2021
3 walkouts
30 sec step run
x 3
10 press ups
15 thrusters
20 lunges
x 3
10 burpees
10 box jumps
09/07/2021
10 complex*
10 burpees
10 jumps
x 3
*complex: curl / lunge L + R / press
Tabata: skaters + drop squats
13/07/2021
100m effort 100m recovery x 5
10 snatch RHS
10 thruster RHS
10 lunges
10 snatch LHS
10 thrusters LHS
x 3
16/07/2021
3 walkouts
10 planks shoulder taps
x 3
10 press ups
10 thrusters
10 lunges
x 3
20/07/2021
6 clean and press
8 lunges
10 burpees
8 lunges
6 clean and press
x 3
20:10 x 9
Step run / skaters / drop squats
23/07/2021
3 walkouts
30 jumping jacks
x 2
15-10-5
Snatch each arm
Push press each arm
Lunge each leg
Burpee
27/07/2021
10 burpees
15 thrusters
20 lunges
30 jumping jacks
x 3
10/08/2021
3-2-1 walkouts
30-20-10 jumping jacks
10 press ups
15 thrusters
20 lunges
x 2
10-5
Burpees + box jumps
13/08/2021
10 burpees
20 snatches
10 box jumps
20 thrusters
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
17/08/2021
6 clusters
6 burpees
x 6
6 snatch each arm
6 box jump
x 6
20/08/2021
1 min cardio effort =
20 sec step run / 20 sec step jump / 20 sec step run
1 min cardio
12 press ups
12 thrusters
12 lunges
Repeat:
1 min - 9-9-9
1 min - 6-6-6
1 min - 3-3-3
24/08/2021
4 walkouts
8 press ups
12 push press
16 lunges
20 snatches
x 2
Row sprints
28/08/2021
10 burpees
20 lunges
10 box jumps
20 snatches
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
31/08/2021
3 walkouts
30 jumping jacks
x 3
10 press ups
20 snatches
10 burpees
20 push press
x 3
14/09/2021
2 walkouts
20 jumping jacks
x 3
10 press ups
10 shoulder prss
10 lunges
x 3
20 sec right leg run
20 sec right arm snatch
20 sec left leg run
20 sec left arm snatch
x 2
17/09/2021
1 min cardio effort:
20 sec run / 20 sec jump / 20 sec run
1 min cardio
20 snatches
20 thrusters
20 lunges
Repeat:
16-16-16
12-12-12
8-8-8
4-4-4
21/09/2021
4 walkouts
8 press ups
10 push press
12 lunges
x 3
HIIT:
Drop squats + skaters
20:10 x 4
28/09/2021
10 press ups
20 snatches
30 jumping jacks
x 2
10 shoulder press
20 lunges
30 skaters
x 2
12/10/2021
2 walkouts
10 press ups
20 snatches
x 3
2 walkouts
10 clean + press
20 skaters
15/10/2021
30 sec step run
10 snatches
10 lunges
10 drop squats
x 3
30 sec skaters
10 thrusters
10 burpees
10 box jumps
x 3
02/11/2021
30 sec run
10 press ups
10 lunges
x 3
30 sec skaters
10 push press
10 snatches
x 3
10-8-6-4-2
Burpee + box jumps
05/11/2021
500m row
40 quick steps
30 skaters
20 snatches
10 clean + press
x 2
09/11/2021
10 burpees
10 press ups
10 lunges
x 3
Tabata: thrusters + drop squats
12/11/2021
5 burpees
5 DB complex
10 drop squats
x 5
Tabata: step run + skaters
15/11/2021
4 walkouts
8 press ups
12 lunges
16 snatches
x 3
23/11/2021
5 walkouts
10 press ups
15 thrusters
20 skaters
x 3
30/11/2021
10 clean and press
20 lunges
30 jumping jacks
x 2
10 press ups
20 snatches
30 quick steps
x 2
03/12/2021
10-8-6-4-2
Burpees
Box jumps
DB clusters
Lunges each leg
10/12/2021
5 DB complex (curl/lunge/press)
5 burpees
5 box jumps
x 5
Tabata:
Skaters + drop squats