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Workouts

 

Workout 1

20 Minutes- To perform 400m and Max pull ups as many times as physically possible!

 

Workout 2

50 Box jump, 24 inch box

50 Jumping pull-ups
50 Gravity Dead Bugs
Walking Lunge, 50 steps
50 Knees to elbows (Pedal crunches)
50 60kg Bench Press
50 Foot Taps on MB
50 Wood chop bounce passes (25 each side)
50 Burpees

25 Decline Press Ups

 

Workout 3

20 B.O.R with Bicep curl
20 Cleans
20 Squat to press

10 deep squat bounces

 

Workout 4

Abs - 15 Cable-Rope weighted sit ups    
10 Cable Wood chops each side
10 Cable Russian Twits each side
(3sets- no rest inbetween sets)

Ball pass over- pyramids. 5kg/3kg/1kg/3kg/5kg

 

Workout 5

20 Pull ups
30 Standard push ups
40 standard sit ups
50 squats

(3minute rest inbetween exercises!)

 

Workout 6

10 Front squats
10 Split Squats
10 Sumo Squat
10 Side Lunges
10 Single Leg Press
10 Bulgrain Squats

10 Plyometric lunges

 

Workout 7

20 Front squats

15 Cleans
10 Military Press
20 Clean to Squat to Press

(Repeat 5 times- no rest inbetween exercises)

 

Workout 8

‘THE BEACH’
50 press ups
50 full crunch
3k Bike – level 10
30 bench- 30kg
30 squats- 30kg
50 burpees
30 Clean & press each arm- 16kg DB- touch the floor
50 box jumps
100 5kg DB punches

 

 

Workouts supplied by Alex Carrod Personal Trainer David Lloyd Cambridge.

 

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