Weekly workout

X-Sleeman

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Monday 9th April

1500 challenge.
- 500M row
- 100x press-ups
- 100x sit-ups
- 100x pull-ups
- 100x squats
- 100x burpees
- 500M row

Finisher.
Plate pinch x 3 x 1minute hold


Tuesday 10th April

*45 seconds on, 15 seconds rest. Total of 15 minutes per round. 3 rounds in total. Rest 2 minutes after each round.

- Double handed kettlebell swings
- Jumping jacks
- Highpull (left arm)
- Mountain climbers
- Highpull (right arm)
- High knees
- Clean and push press (left arm)
- Crab kicks
- Clean and push press (right arm)
- Donkey kicks
- Overhead squat (left arm)
- V-situps
- Overhead squat (right arm)
- Flutter kicks
- Alternating swings


*text deleted*Note - These exercises are done with a kettlebell. You determine the weight.

Thursday 12th April

- 10x Deadlift+
- 10x Bentover rows+
- 2 minutes rowing @ 1.50min/500m pace
* 2 mins rest, complete 3 rounds.

*text deleted*Rest 5 minutes.

- 10x Squats+
- 10x Chest press (bench or floor)+
- 2 minutes running treadmill @ speed 10/12 incline 15 degrees
* 2 mins rest, complete 3 rounds.

*text deleted*Rest 5 minutes.

- 10x Handstand push-ups+
- 30x Chair/bench dips or 10x parallel bar/ring dips+
- 2 minutes rowing @ 1.50min/500m pace
*2 mins rest, complete 3 rounds.


Friday 13th April

- 10x Press-ups, RUN
- 10x Press-ups, 10x Sit-ups, RUN
- 10x Press-ups, 10x Sit-ups, 10x Tuck jumps, RUN
- + 10x Plyometric press-ups, RUN
- + 10x V-sits, END

ALL THROUGH AGAIN FROM START. THIS TIME EVERYTHING x20.

- + 20x Squats, RUN
- + 20x Close arm press-ups RUN
- + 20x Flutter Kicks, END

ALL THROUGH AGAIN FROM START. THIS TIME EVERYTHING x5.

- + 5x Mountain climbers RUN
- + 5x Wide arm press-ups, RUN
- + 5x Dropdowns, standups, RUN
- + 20x CHEERS ROYALS, END.
 

Luke2504

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Is Friday's circuit even possible? :wondering:
 

Jbc

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I'll see you on the beach tomorrow bright and early!!
 

Utopia

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Consider Friday's session officially stolen for use when I hate myself!
 
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