ORWELL FITNESS ONLINE PROGRAM 22-2-2021

Monday 22nd February 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 2 MINUTES

20 Star Jumps 

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders
10 Sit-Ups
5 Burpees

FULL-BODY STRENGTH

3 SETS FOR MAX REPS
1:00 – DB Slow Good Mornings 
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

FULL BODY WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press

MIN 2 – :45 Plank

MIN 3 – :45 Max DB Hollow Flutter Kicks

MIN 4 – :45 Cardio Choice

FINISHER

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow Hold

Tuesday 23rd February 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*

*Your Choice for “Max” Rep Movement

PUSH x PULL STRENGTH

4 SETS ON A 12:00 CLOCK…

10/10 Half-Kneeling DB Arnold Press

6 Sumo Deadlift 

6 Upright Row 

6 Sumo Deadlift Highpull 

PUSH x PULL WORKOUT

AMRAP x 3 MINUTES Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 – Max Double Hang Power Clean and Press 

1:00 – Max Burpees 

-Rest 1:00-

AMRAP x 3 MINUTES Max Renegade Row

Wednesday 24th February 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

BODYWEIGHT PUMP

AMRAP x 4 MINUTES
10 Hand Release Push-Ups

12 Hollow Rocks or ALT V Ups 

14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES
10 Hand Release Push-Ups

12 Hollow Rocks or ALT V Ups 

14 Cossack Squats

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Weighted Sit-Ups

MIN 3 – :50 Max DB Russian Swings

FINISHER 

EMOM x 5 MINUTES
10 Supermans + Max Plank Hold

Thursday 25th February 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees

*Both movements = 1 Set

PUSH x PULL STRENGTH

E2MOM x 10 MINUTES
12 DB Hang Power Cleans

12 DB Front Squats

PUSH x PULL WORKOUT

Every 3:00 x 5 Sets 
15 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time

-Rest :30 b/t Sets-

Friday 26th February 

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

50 Glute Bridges

40 Mountain Climbers

30 Star Jumps 

20 Hollow Rocks or ALT V Ups 

Cardio for remaining time 

FULL-BODY STRENGTH

5 SETS ON A 12:30 CLOCK…
8/8 Slow DB Supported Bent Over Row

8/8 Slow DB Single Arm Floor Press

16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

FULL-BODY SPRINT WORKOUT

16:00 AMRAP 

2:00 Cardio 

15 Sit Ups 

20 Single DB Thrusters 

30 Cross Body Mountain Climbers 

FINISHER

EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

Saturday 27th February 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES

10 Star Jumps

10 Lunges

10 Air Squats

SATURDAY SQUATS

EMOM x 12 MINUTES
MIN 1 – 20 Single DB Suitcase Box Step-Ups* / Lunges 
MIN 2 – 20 Sumo Squats
MIN 3 – :30 Tuck Hold 

*Hold DB on One Side of Body for 10 Reps then Switch

SATURDAY SQUATS

5 Sets for Max Reps 

1:00 – Up Down + Air Squat  

:30 Rest 

1:00 – Squat Hold or Wall Sit

:30 Rest 

1:00 – DB Lunge (R) + DB Lunge (L) + DB Front Squat*

-Rest 1:00 b/t Sets-

*Hold DB Across Chest for All Three Movements

Sunday 29th February 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

30 Single Unders
5 Burpees
30 Mountain Climbers

BODYWEIGHT PUMP

ALT TABATA: 4 SETS (:20 ON / :10 OFF)
MOVT 1 – Burpee + Extra Push-Up

MOVT 2 – Alt V-Ups

SUNDAY SWEAT

EMOM 28:00 

MIN 1: Cardio Choice 

MIN 2: Up Down + Extra Sprawl 

MIN 3: Jump Lunges/Lunges 

MIN 4: Plank Rotations 

ORWELL HOME GYMNASTICS

WARM UP AMRAP 8 

1:00 Skipping 

5 Walk Outs + Groiner 

10 Scapula Push ups

20 ALT V Ups 

EMOM 10 

MIN 1- 50 Sec Push ups *2 sec pause at the top & the bottom

MIN 2 – 40 Sec Hollow Flutter Kicks 

EMOM 10 

MIN 1 – 50 Sec 45 degree wall walks (6 Shoulder Taps at 45 degrees)

MIN 2 – 50 Sec ALT Pistol Squats or Weighted Step ups or Weighted Lunges