ORWELL FITNESS ONLINE PROGRAMME 01-02-2021

Monday 1st February

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

25 Star Jumps 

25 High Knees 

25 Mountain Climbers

25 Hollow Flutter Kicks 

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

16 Glute Bridge Floor Press

16 Weighted Glute Bridges

FULL-BODY WORKOUT

5 SETS FOR MAX REPS

1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges

– Rest 1:00 –

FINISHER

FOR QUALITY
Max Time in Any Style Plank for 5:00

Tuesday 2nd February

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 

:25 Single DB Upright Row (R)

:25 Single DB Upright Row (L)

:25 Single DB Push Press (R)

:25 Single DB Push Press (L)

:20 Rest 

PUSH x PULL WORKOUT

EVERY 2:00 x 5 SETS

12 Alt DB Up-Downs

12 Alt DB Hang Snatch

Rest 1:00 

EVERY 2:00 x 5 SETS 

10 DB Devils Press 

Wednesday 3rd February

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

AMRAP x 8 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Wall Sit

MIN 3 – :45 V-Ups or Tuck-Ups 

Rest 1:00 –

AMRAP x 12 MINUTES

1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

Thursday 4th February

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

4 SETS ON A 12:00 CLOCK…

20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

PUSH x PULL WORKOUT

AMRAP 8:00 

2-4-6-8-10-12 etc 

DB Slides 

DB Step Ups/Lunges 

Sit Ups 

Rest 1:00 

AMRAP 8:00

2-4-6-8-10-12 etc 

DB Lunge + Lunge + Squat 

Weighted Sit Ups 

 

Friday 5th February

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
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups

6 DB Hang Power Cleans

4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)

MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)

MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

FINISHER

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

Saturday 6th February

DAILY-5 WARM-UP

2:00 Cardio Choice into…

3 SETS
:30 Lunge w/ Twist

:30 Kang Squats

SATURDAY SQUATS

E2MOM x 14 MINUTES

10 Squat Rotations
10 Goblet Squats

SATURDAY SQUATS

EVERY 4:00 x 5 SETS

10/10 Jumping Lunges*

15 Goblet Squats

20 Quad Heel Taps

30 Double Unders

*Complete all 10 reps on one side and then all 10 reps on the other

Sunday 7th February 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

5 Walkouts 

8 Sit-ups

5-8 Push-Ups

BODYWEIGHT PUMP

ON A 6:00 CLOCK…
2:00 Cardio Choice
10 Plank Rotations
8 Up-Down Mountain Climbers
6 Lunge + Lunge + Push-Up
Max Cardio in Remaining Time…

SUNDAY SWEAT

5 SETS FOR MAX REPS
1:00 Burpee + Extra Push-Up

1:00 Russian Twists

1:00 Alt DB Clean and Press 

1:00 Walking Lunges

1:00 Tuck-Ups

– Rest 1:00 –

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