ORWELL FITNESS ONLINE PROGRAMME 18-01-2021

Monday 18th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 2 MINUTES 20 Star Jumps + 10 Sit-Ups + 5 Up-Downs

into…

AMRAP x 2 MINUTES 20 Single Unders + 10 Sit-Ups + 5 Burpees

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK…

10/10 Bulgarian Split Squat*

10-15 Bench/Box Dips

*Option to hold DBs

FULL-BODY WORKOUT

AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks

20 Walking Lunges

30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks

20 Walking Lunges

10 Double Unders

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

Tuesday 19th January

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*

*Your Choice for “Max” Rep Movement

PUSH x PULL STRENGTH

E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift

20 Single DB Floor Press*

*Hold DB Across Chest

PUSH x PULL WORKOUT

EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists

MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps

MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

Wednesday 20th January

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

AMRAP x 5 MINUTES

10 Diamond Push-Ups

20 Deadbugs

30 Mountain Climbers

FULL-BODY SWEAT WORKOUT
7 SETS FOR MAX REPS

1:00 – Cardio Choice

1:00 – Burpees

1:00 – Air Squats

-Rest 1:00 b/t Sets-

FINISHER

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

Thursday 21st January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

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

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

PUSH x PULL STRENGTH

3 SETS ON A 15:00 CLOCK…

20 DB Death Marches
10 Lunge + Lunge + Bent Over Row**

**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row

PUSH x PULL WORKOUT

EVERY 3:00 FOR 5 SETS
28 Jumping Lunges OR Lunges 
14 Alt DB Hang Power Snatch

Friday 22nd January

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

FULL-BODY STRENGTH

DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

FULL-BODY SPRINT WORKOUT
5 SETS (:45 ON / :15 OFF)

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Single DB Push Press*

MOVT 3 – Alt DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

FINISHER

3 SETS
15 Lying DB Tricep Extensions 15 Supermans

Saturday 23rd January

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES

10 Star Jumps

10 Lunges

10 Air Squats

SATURDAY SQUATS

EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet Squats

SATURDAY SQUATS

AMRAP x 9 MINUTES

10 DB Box Step-Ups/Lunges

8 Burpee Squat Jumps

10 DB Box Step-Ups/Lunges 

8 Burpee Side Shuffle

10 DB Box Step-Ups/Lunges 

8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES

8 DB Box Step-Ups/Lunges 

6 Burpee Squat Jumps

8 DB Box Step-Ups/Lunges

6 Burpee Side Shuffle

8 DB Box Step-Ups/Lunges

6 Burpees Over DB

Sunday 24th January 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

30 Single Unders
5 Burpees
10 Alt DB Snatches

BODYWEIGHT PUMP

AMRAP x 5 MINUTES

4 Strict Burpees*
8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

SUNDAY SWEAT

EMOM x 24 MINUTES
MIN 1 – Max DB Swings

MIN 2 – Max Double Unders

MIN 3 – Max Plank Rotations

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Cardio Choice

MIN 6 – Rest