ORWELL FITNESS ONLINE PROGRAM 1-3-2021

Monday 1st March

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

25 Quad Heel Taps 

25 Mountain Climbers

15 Air Squats 

15 Good Mornings 

FULL-BODY STRENGTH

3 SETS FOR MAX REPS

1:15 – Alt. DB Snatch -:15 Rest-

1:15 – Weighted Sit-ups -:15 Rest-

1:15 – DB Goblet Lunge -:15 Rest-

FULL-BODY WORKOUT

AMRAP x 13 MINUTES
5 Single DB Devil Press (R)

5 Single DB Devil Press (L)

12 DB Goblet Reverse Lunge + Lunge + Squat 

:30 Shuttle Run/Skipping/High Knees 

FINISHER 

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Gun Hold

Tuesday 2nd March

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs

into…

EMOM x 2 MINUTES :30 Single Unders :30 Burpees

PUSH x PULL STRENGTH

5 SETS ON A 12:30 CLOCK

10 Slow DB Forward Raises

10 Slow Arnold Presses

10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

PUSH x PULL WORKOUT

EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Cardio Choice 
MIN 3 – :50 Renegade Row (with push up)

Wednesday 3rd March 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

BODYWEIGHT PUMP

EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

FULL-BODY SWEAT WORKOUT
AMRAP x 22 MINUTES

20 DBL DB Up-Down

1:00 Plank Hold

20 DB Glute Bridge-Ups

1:00 Glute Bridge Hold

20 DB Slides

1:00 Squat Hold

FINISHER 

EMOM x 5 MINUTES

12 Weighted Sit-Ups*

*Hold DB across chest

Thursday 4th March 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

PUSH x PULL STRENGTH

EVERY 1:45 x 6 SETS

12 DB Hang Clusters

PUSH x PULL WORKOUT

4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans

1:00 – Single DB Floor Press*

1:00 – Single DB Flutter Kicks**

*:30 on L-Side / :30 on R-Side **Hold DB at extension above chest

-1:00 Rest b/t Sets-

Friday 5th March 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK

3/3 Slow DB Turkish Get-Ups

FULL-BODY SPRINT WORKOUT
ON A 4:00 RUNNING CLOCK…

20 Hand Release Push-ups

30 Single DB Swings

75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…

40 Hand Release Push-ups

50 Single DB Swings

100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…

60 Hand Release Push-ups

70 Single DB Swings

125 Double Unders

FINISHER 

AMRAP x 5 MINUTES

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R

Saturday 6th March 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

3 SETS
:30 Lunge w/ Twist

:30 Kang Squats

SATURDAY SQUATS

EMOM x 12 MINUTES
MIN 1 – 12 Goblet DB Bulgarian Split Squats (R)
MIN 2 – 12 Goblet DB Bulgarian Split Squats (L)
MIN 3 – :45 Slow Squat Rotations

SATURDAY SESSION

20:00 AMRAP

50 Mountain Climbers 

40 Lunges 

30 Sit Ups 

20 Burpees 

10 Alt DB Hang Clusters 

Sunday 7th March 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

8 Bent Over Rows
8 Sit-ups
8 DB Floor Press

BODYWEIGHT PUMP

3 SETS ALT MOVEMENTS

(:45 ON / :15 OFF) HR Press Ups 

(:45 ON / :15 OFF) Quad Heel Taps 

SUNDAY SWEAT

ON A 3:00 RUNNING CLOCK Max Single DB Burpees

-1:00 Rest-

AMRAP x 15 MINUTES

1:00 Cardio Choice

15 V-ups

15 Box or Chair Dips

30 DB Toe Taps

-1:00 Rest-

ON A 3:00 RUNNING CLOCK Max Single DB Burpees

HOME ORWELL GYMNASTICS 

PART A

10-1 HSPU or Seated DB Shoulder press (Floor) 

*every time you break complete 10 ALT V UPS + 5 Push Ups 

PART B 

4 SETS -Rest as Needed Btw Sets- 

20 V Up Pulses 

20 Superman Lifts 

20 Sit Thrus 

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