Categorized as: Workout of the day

500 rep workout

As quickly as you can –

25 x Squats

25 x Press ups

25 x Ball slams *ninja’s do wall balls

25 x Sit ups *ninja’s do burpees

25 x Box jumps

Repeat x 4 = 500 reps

 

Killer Kardio

Set the timer and do 3 rounds as quickly as you can!

300m run *200m *100m

10 x box jumps

300m row

16 x walking lunges

300m ski erg

10 x ball slams

Each round take 100m off for example *200m *100m

 

TRX Thursday’s

Grab some TRX cables and lets go –

15 x TRX rows

10 x TRX push ups *on knees

15 x TRX jumping squats

10 x TRX lunges (each leg)

15 x TRX crunches

1 x 30 second TRX plank

Rest 1min between sets.

Repeat 5 times and feel the burn!

Beat the pro’s

Run 1200m

Then

12 rounds of –

4 pull ups / jumping / assisted

8 press ups

12 squats

Then

Run 1200m

 

The bodyweight ninja Descending ladder

Start with 10 reps of each exercise, then repeat with 9 reps, then 8, then 7, all the way down to 1 rep on each…

pull ups/ring rows

press ups

box jumps/step ups

After each round complete 1 lap of the car park.

Quads on quads

Complete as many rounds as possible in 20:

5 barbell squats (65% max)

10 tuck jumps

10 jumping squats

200m sprint

 

Followed by AMRAP in 5 minutes of:

KB single arm clean and press

KB swings

KB high pulls

KB standing oblique crunches

 

 

 

 

 

Supersets

Superset each of the following:

 

Bent over rows x 10

Press ups x10

5 rounds (No rest between sets)

 

Lat pull downs x10

Seated row x10

4 rounds (30 seconds rest)

 

Rear delt raises x10

Wide grip straight arm pull down x10

4 rounds (30 seconds rest)

 

Slam balls x20

Kettlebell swings x10

5 rounds (No rest between sets)

 

FINISHER: Battle ropes 30 seconds on 30 off x3 rounds

Hump day

Sumo deadlifts – Heavy weight 5 x5 reps

Good mornings – 3 x10 reps

Dumbbell walking lunges x3 rounds of the astro

Superset – Weighted step ups followed by box jumps 3 x10 reps (10 each leg)

 

AMRAP in 5 minutes:

Sit throughs x20

Weighted b crunches x15

Bicycles x20

Leg raises x15

 

 

The pyramid

Load the bar to 70% of your max weight

 

Complete the following pyramid, taking no rest between sets:

 

Sumo Deadlift x10

Press up x1

Sumo Deadlift x9

Press up x2

Sumo Deadlift x8

Press up x3…

… You get the idea!

Charlotte’s Triple 7

7 Exercises, 7 Reps, 7 Times

Full body;

  1. Burpees
  2. Squat jumps
  3. Press ups
  4. Shuttle runs
  5. Lunges e/l
  6. Tricep dips
  7. Broad jumps

Core;

  1. Scissors e/s
  2. V-ups
  3. Sit ups
  4. Leg raises
  5. Bicycles e/s
  6. Mountain climbers e/s
  7. Heel taps e/s