ORWELL FITNESS ONLINE PROGRAMME 11-01-2021

Monday 11th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

10 DB Deadlift
:30 Plank
:30 Cardio Choice

FULL-BODY STRENGTH

E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press

16 DB Slides

FULL-BODY WORKOUT

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges

10 Single DB Up-Downs* Alternate DB in hands every rep

8 Single DB Push Press **Hold DB across chest

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges

10 Single DB Up-Downs

8 Single DB Push Press

FINISHER 

AMRAP x 5 MINUTES 2-4-6 and so on…

Sit-ups

DB Heel Taps

Tuesday 12th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

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

MOVT 1 – Star Jumps 

MOVT 2 – Up-Downs

*Both movements = 1 Set

PUSH x PULL STRENGTH

4 SETS ON A 10:00 CLOCK…
8/8 Single Arm DB Bent Over Row
8/8 Single Arm DB Arnold Press

 

PUSH x PULL WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings

MIN 2 – :45 Supermans

MIN 3 – :45 Cardio Choice

MIN 4 – :45 Weighted Sit-Up

Wednesday 13th January

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

BODYWEIGHT PUMP

AMRAP x 3 MINUTES

12 Jumping Lunges

12 Alt V-Ups

-Rest :30-

AMRAP x 3 MINUTES

12 Jumping Lunges

12 Leg Lifts

FULL-BODY SWEAT WORKOUT
5 SETS
1:00 Cardio Choice

-Rest :30-
1:00 Burpee + Extra Push-Up

-Rest :30-
1:00 Side Step Out & Back*

-Rest :30-

*Take 2 steps out & 2 steps back, keep reps low and slow…

FINISHER

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

Thursday 14th January

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

PUSH x PULL STRENGTH

4 SETS ON A 12:00 CLOCK…

8/8 DB Suitcase Split Squats

8 DB Devil’s Press

PUSH x PULL WORKOUT

EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High-Pull

MIN 2 – :50 DB Push Press

MIN 3 – :50 Mountain Climbers

Friday 15th January

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES

:30 High Knees
:30 Air Squats

FULL-BODY STRENGTH

E2MOM x 10 MINUTES
10 DB Hang Power Cleans

10 DB Goodmornings

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift

MIN 2 – Cardio (Moderate)

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings

MIN 2 – Cardio (Hard)

-Rest 1:00-

EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)

FINISHER

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

Saturday 16th January

DAILY-5 WARM-UP

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

SATURDAY SQUATS

4 SETS
AMRAP x 2 MINUTES

6 DB Step Ups or Lunges 
6 DB Front Squats

-1:00 Rest b/t Sets-

*Pick up where you left off.

SATURDAY SQUATS

5 SETS
1:00 – :30 Max DB Glute Bridges + :30 Glute Bridge Hold
1:00 -:30 Max Single DB Front Squats + :30 Squat Hold
1:00 – Plank Hold

-Rest 1:00 b/t Sets-

Sunday 17th January 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

BODYWEIGHT PUMP

EMOM x 6 MINUTES
MIN 1 – :45 Push-Ups

MIN 2 – :45 Supermans

SUNDAY SWEAT

2 SETS
AMRAP x 10 MINUTES
1:00 Cardio Choice
20 DB Russian Twists
40 Double Unders
20 DB Slides
10 Up-Down Mountain Climbers*

* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)

-2:00 Rest b/t Sets-