ORWELL FITNESS ONLINE PROGRAMME 08-02-2021

Monday 8th Feb

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Air Squats

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders
10 Air Squats
5 Burpees

FULL-BODY STRENGTH

5 SETS FOR MAX REPS

1:00 Slow DB Goblet Squats

1:00 Single DB Strict Press

-Rest :30 b/t Sets-

FULL-BODY WORKOUT

AMRAP x 10 MINUTES

30 Double Unders

15 Single DB Push Press*

10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups

MIN 2 – :45 Single DB Floor Press

MIN 3 – :45 Cross Body Mountain Climbers 

*Hold DB across chest

Tuesday 9th Feb

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
7 Push-ups into Max Mountain Climbers or Max Sit-Ups*

PUSH x PULL STRENGTH

4 SETS ON A 12:00 CLOCK…

10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups

PUSH x PULL WORKOUT

EVERY 3:00 x 5 SETS
1:00 Cardio Choice

30 Alt DB Hang Power Cleans

Max Russian Twists in Remaining Time

FINISHER

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

Wednesday 10th Feb

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

DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges

MOVT 2 – V-Ups

*Alternate between both movements for 1 set.

FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES

10 Burpee + Tuck Jump

12 Jumping Lunges

14 Glute Bridges

-Rest 2:00-

AMRAP x 8 MINUTES

6 Burpee + Tuck Jump

10 Jumping Lunges

12 Glute Bridges

FINISHER

“TABATA”
4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Plank

Thursday 11th Feb

DAILY-5 WARM-UP

1:00 Cardio Choice into…

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

MOVT 1 – DB Deadlift

MOVT 2 – Shoulder Taps

*Both movements = 1 Set

PUSH x PULL STRENGTH

5 SETS ON A 12:30 CLOCK…

16 DB March
10 DB Power Clean + Press 

PUSH x PULL WORKOUT

EMOM x 18 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold

Friday 12th Feb

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Star Jumps

20 Hollow Rocks

Cardio in remaining time 

FULL-BODY STRENGTH

EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

FINISHER

1 SET
:45 Plank (:15 rest)

:45 Side Plank (R) (:15 rest)

:45 Side Plank (L) (:15 rest)

:45 Plank (:15 rest)

1:00 Hollow Hold

Saturday 13th Feb 

Sir Tom Hero Workout 

10 Rounds of;

30 Lunges 

4 Devils Press 

19 Air Squats 

20 Double Unders/ 40 Single Unders 

Directly into 100 Burpees

Time Cap: 30:00 

Sunday 14th 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

30 Single Unders
5 Burpees
30 Mountain Climbers

BODYWEIGHT PUMP

AMRAP x 8:00
8 Inch Worm + Push Up

16 Alt V-Ups 

SUNDAY SWEAT

EMOM 14:00 

Min 1 – 1 Burpee over DB + Max Alt DB Snatches 

Min 2 – 2 Burpees over DB + Max Alt DB Snatches 

Min 3 – 3 Burpees over DB + Max Alt DB Snatches 

….. and so on until round 14

FINISHER 

5 Sets 

:30 Bicycle Crunches 

:30 Quad Hold 

HOME ORWELL GYMNASTICS 

EMOM 10 

MIN 1 – 6-12 HSPU or Inverted box HSPU or Push Ups 

MIN 2 – 20 ALT V Ups 

2 mins rest 

EMOM 12 

MIN 1 – 15 Superman Lifts 

MIN 2 – 20 V Up Pulses 

MIN 3 – 50 Sec Plank Hold