ORWELL FITNESS ONLINE PROGRAMME 15-2-2021

Monday 15th February 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

10 DB Deadlift
:30 Plank
:30 Cardio Choice

FULL-BODY STRENGTH
AMRAP x 10 MINUTES

10 Single DB Bent Over Rows (R)

10 DB Ground to Overhead

10 Single DB Bent Over Rows (L)

20 DB Slides

FULL-BODY WORKOUT

5 Sets for Max Reps

1:00 DB Front Squats 

1:00 Up Downs 

1:00 DB Renegade Row (no push up)

1:00 Hollow Hold 

1:00 Rest 

Tuesday 16th February 

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 12:00 CLOCK…

20 DB Glute Bridge Floor Press

20 DB Weighted Sit Ups 

PUSH x PULL WORKOUT

15:00 AMRAP 

5-10-15-20… and so on 

DB Thruster 

DB Hang Muscle Clean 

HR Push Ups 

Wednesday 17th February 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

BODYWEIGHT PUMP

EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders

MIN 2 – :45 Inchworm + Push Up 

MIN 3 – :45 Alt Curtsey Lunges (Option to use Single Dumbbell or BW) 

FULL-BODY SWEAT WORKOUT
2 SETS
ON A 10:00 CLOCK…

60 Box Step-Ups or Lunges 
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Burpees
Max Cardio Choice in Remaining Time

-Rest 1:00 b/t sets-

Thursday 18th February 

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

EVERY 3:00 x 4 SETS
8/8 Alt Single Arm DB Hang Power Clean 

8/8 DB Single Arm DB Push Press 

30 Russian Twists 

PUSH x PULL WORKOUT

EVERY 3:00 x 6 SETS
1:30 Cardio Choice

20 Alt Single DB Russian Swings*

Max Box Dips in Remaining Time

*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB

Friday 19th February 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
:30 Star Jumps
:30 Bodyweight Good mornings

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups

FULL-BODY SPRINT WORKOUT
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :50 Burpees

MIN 2 – :50 Max Alt DB Snatches

FINISHER

3 SETS
15 Lying DB Tricep Extensions

15 V Ups 

Saturday 20th February 

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

EMOM x 12 MINUTES
MIN 1 – :50 Single DB Front Squat

MIN 2 – :50 Glute Bridges

MIN 3 – :50 Quadruped Hold

SATURDAY SQUATS

AMRAP 7:00*

12 DB Thrusters 

12 Sit Ups 

-Rest 2:00-

Repeat 

*3 Up downs at the start of each minute including 3,2,1 Go!

Sunday 21st February 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

BODYWEIGHT PUMP

AMRAP x 6 MINUTES
8 Burpee + Extra Push-Up

10 Plank Rotations

12 Slow Deadbugs

SUNDAY SWEAT

TABATA, 8 SETS (:20 ON / :10 REST)*
TABATA 1 – Skipping Or Double Unders

TABATA 2 – Tuck-Ups

TABATA 3 – Cardio Choice

TABATA 4 – Burpee + Air squat

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one

HOME ORWELL GYMNASTICS 

TABATA 20 Sec on 10 Sec off x 8 

MOV 1: Handstand push ups/Inverted Box push ups/ Seated DB press 

MOV 2: V Ups

*ALT between movements for 8 Rounds Total

TABATA 20 Sec on 10 Sec off x 8 

Weighted Long Arm Plank Hold

TABATA 20 Sec on 10 Sec off x 8 

MOV 1 – Side Plank (Left Side) 

MOV 2 – Side Plank (Right Side)