ORWELL FITNESS ONLINE PROGRAMME 04-01-2021

Monday 4th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

FULL-BODY STRENGTH

EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack Hold OR Gun hold if only 1 DB 

FULL-BODY WORKOUT

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders or 60 Single skips 

7 Hang Squat Cleans

FINISHER

EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank

Tuesday 5th January

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
10 Up-Downs + Max Good Mornings

PUSH x PULL STRENGTH

4 SETS ON A 10:00 CLOCK…

12 DB Pull Overs
12 Close Grip DB Bench Press

PUSH x PULL WORKOUT

ON A 5:00 RUNNING CLOCK…

20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press

Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

Wednesday 6th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

30 Single Unders
20 Shoulder Taps
10 Tuck-ups

BODYWEIGHT PUMP

AMRAP x 3 MINUTES

10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES

10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

FULL-BODY SWEAT WORKOUT
EMOM x 25 MINUTES*

MIN 1 – Cardio Choice 1

MIN 2 – DB Ground to Overhead (Single or Double)

MIN 3 – Sit-Ups

MIN 4 – Cardio Choice 2

MIN 5 – DB Hollow Hold (Single or Double)

FINISHER

EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

Thursday 7th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 2 MINUTES
:30 Star Jumps 
:30 Alt. Samson Stretches

EMOM x 2 MINUTES

:30 Burpees
:30 Reverse Lunges

PUSH x PULL STRENGTH

4 SETS
:45 DB Floor Press Hold

-Rest :15-

:45 DB Bent Over Row Hold

-Rest :15-

1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

PUSH x PULL WORKOUT

AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

Friday 8th January

DAILY-5 WARM-UP

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB 3/3 Single DB Deadlift

FULL-BODY STRENGTH

3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings

7/7 Single DB Around the Worlds*

1:00 Bear Crawl Hold

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push

FINISHER

EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks then…

Saturday 9th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

SATURDAY SQUATS

EMOM x 9 MINUTES
MIN 1 – Slow DB Goblet Squats (Heels Elevated)
MIN 2 – Fast DB Goblet Squats (Normal)
MIN 3 – :45 Squat Hold

FULL-BODY WORKOUT

5 SETS FOR MAX REPS
1:00 – Air Squats
1:00 – DB Wide Stance DB Russian Swing
1:00 – Double Unders
1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-
*1 Rep = 2 Squats + 1 Overhead

Sunday 10th January 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

2 Sit-Ups
2 Push-Ups

BODYWEIGHT PUMP

3 SETS
30 DB Plank Taps

20 High Alt. Flutters*

10 Skater Hops**

-Rest 1:00 b/t Sets-

*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.

**1 Rep = Jump L + Jump R

SUNDAY SWEAT

3 SETS
AMRAP x 9 MINUTES
1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

10/10 Single DB Strict Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up

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