IN CLUB GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
3 Consecutive Rounds of :45 Work /:15 Rest Per Move @ Each Circuit
Circuit 1
KB Box Step Ups
Tricep Box Dips
Stability Ball Crunches
Circuit 2
DB Chest Press + Pulse (Bench or Floor)
DB Deadlifts
Hanging Oblique Knee Tuck Ins
Circuit 3
Weight Plate Pullovers
Standing Resistance Band Rows
Resistance Band Supinated Bicep Curls
Circuit 4
Mini Band Lateral Squat Walks
Mini Band Dead Bugs
Landmine Viking Press
TUESDAY - H.I.I.T.
WEDNESDAY - TOTAL BODY STRENGTH
3 Rounds in a 10 Minute Time Cap
Round 1 - 10 Reps of Each Move
Round 2 - 8 Reps of Each Move
Round 3 - 6 Reps of Each Move
Set #1 - Seated on Box DB Supinated Bicep Curls / DB Military Shoulder Press
Set #2 - KB Gorilla Rows Per Side / KB Sumo Squat + :03 Iso Hold
Set #3 - Barbell Floor Chest Press / Barbell Floor Wipers Per Side
Set #4 - DB 1 Leg Deadlifts Per Side / DB Tricep Skull Crushers
THURSDAY - TOTAL BODY STRENGTH
6 Full Rounds of :45 Work / :15 Rest @ Each Move
Kneeling DB Shoulder Halos
Reverse Crunch
Dual KB Front Rack Forward Lunge / Squat / Lunge
Incline Supinated DB Curls
DB Chest Flyes
High Plank Hold + Yoga Block Squeeze @ Knees
1 Arm DB Bent Over Rows + Pulse
FRIDAY - TOTAL BODY STRENGTH
Pre Workout Lift
Barbell Back Squat 12/10/8/6/4/2 (10min Cap, Increase Weight As Reps Decrease)
Then
6 Consecutive Rounds of :40 Work / :20 Rest Per Move
Barbell Romanian Deadlifts
GHD Sit Ups
Belt Squat Bent Over Row or Barbell Bent Over Row
1 Arm Viking Press + Rotation
Weight Plate Deficit Push Ups
SATURDAY - TOTAL BODY STRENGTH
7 Rounds of :30 Work Per Move @ Each Circuit
Circuit 1
Dual KB Bent Over Row + Pulse
TRX Reverse Flyes
Circuit 2
Resistance Band/Cable + Straight Bar Curls
PVC/Foam Roller Resisted Dead Bugs
Circuit 3
Med Ball Butterfly Sit Ups
Med Ball Wall Balls
Circuit 4
Barbell Chest Press
Plank Reaches
Circuit 5
DB See Saw Shoulder Presses
DB Skull Crushers + Static Hip Extension
Circuit 6
Barbell Split Stance Squats
Body Weight Good Mornings