ORWELL FITNESS ONLINE PROGRAMME 08-03-2021

Monday 8th March

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES 10 Star Jumps + 10 Alt. Lunges + 10 Air Squats + 10 Sit-Ups

FULL-BODY STRENGTH

EVERY 2:30 FOR 5 SETS 
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)

FULL-BODY WORKOUT

ON A 13:00 RUNNING CLOCK… 3:00 Cardio Choice

Immediately into…

AMRAP x 10 MINUTES
10 Burpees
10 Alt. Single DB Muscle Clean + Push Press

FINISHER

ON A 5:00 RUNNING CLOCK… 3:00 Max Plank

Immediately into…

2:00 of Max Reps V Ups or ALT V Ups 

Tuesday 9th March

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

PUSH x PULL STRENGTH

AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 DB Front Rack Squats 
10 DB Pronated Bent Over Rows

*Focus on quality of rounds/reps over quantity.

PUSH x PULL WORKOUT

AMRAP x 8 MINUTES
36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES
36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides

*Hold DB across chest.

Wednesday 10th March

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice
20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio Choice Until End…

BODYWEIGHT PUMP

ON A 5:00 RUNNING CLOCK…

20 Squat Rotations

20 Quad Heel Taps

20 Hollow Rocks or Tuck Ups

20 Figure-8s*

20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold

*Both feet together perform trace outline of figure-8

FULL-BODY SWEAT WORKOUT
EMOM x 20 MINUTES
MIN 1 – :50 Jump Squats

MIN 2 – :50 Plank Rotations

MIN 3 – :50 Max Effort Cardio Choice

MIN 4 – :50 DB/KB Swings 

FINISHER 

AMRAP 5:00 MINS

15 DB HAMMER CURLS 

15 DB TRICEP EXTENSIONS (Standing or from the floor)

Thursday 11th March

DAILY-5 WARM-UP

1:00 Cardio Choice 

EMOM x 2 MINUTES
:30 Jumping Jacks / :30 Alt. Samson Stretches

EMOM x 2 MINUTES

:30 Single DB Swings / :30 High Knees

PUSH x PULL STRENGTH

4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**

*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest :30 b/t Sets-

PUSH x PULL WORKOUT

AMRAP x 6 MINUTES
6 DB Strict Press

4 DB Push Press 

6 DB Ground to Overhead

4 Over DB Up Down 

Immediately into…

2:00 Cardio Choice

Immediately into…

AMRAP x 6 MINUTES
6 DB Strict Press 

4 DB Push Press 

6 DB Ground to Overhead 

4 Over DB Up Down 

Friday 12th March

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

1:00 Cardio Choice
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist

FULL-BODY STRENGTH

EMOM x 8 MINUTES
MIN 1 – :50 DB Suitcase Step-Ups/Lunges

MIN 2 – :50 DB Close Grip Floor Press

FULL-BODY SPRINT WORKOUT
3 SETS
AMRAP x 5 MINUTES

10 ALT DB Snatch 

10 Goblet Squat 

30 Single Skips or Double unders 

-Rest 1:00 b/t Sets-

FINISHER

5 SETS TABATA

MOV 1 – Plank Hold 

MOV 2 – Russian twists 

Saturday 13th March

OPEN WORKOUT 21.1 

 

Sunday 14th March 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

2 Sit-Ups
2 Push-Ups
2 Alt Spiderman

BODYWEIGHT PUMP

AMRAP x 5 MINUTES

5 Squat Thrusts

5 Sit-Thru (L)

5 Squat Thrusts

5 Sit-Thru (R)

SUNDAY SWEAT

Bodyweight Chipper (20:00)

2:00 Cardio Choice Buy In 

50 Air Squats 

10 Burpees 

40 Sit Ups 

10 Burpees 

30 Alt Lunges / Walking Lunges 

10 Burpees 

20 Push Ups 

10 Burpees 

20 Push Ups 

10 Burpees

30 Walking Lunges 

10 Burpees 

40 Sit Ups 

10 Burpees 

50 Air Squats 

Max Cardio Choice in remaining time 

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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