ORWELL FITNESS ONLINE PROGRAMME 23-11-2020

Monday 23rd November

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

FULL-BODY STRENGTH

4 SETS FOR QUALITY

12/12 Single DB Crossbody Romanian Deadlifts
20 Alt Cossack Squats

-12:00 Time Cap-

FULL BODY WORKOUT

3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs

-Rest :30-

1:30 – Cardio Choice

-Rest :30-

1:30 – Max Weighted Sit-Ups

-Rest :30-

FINISHER 

5 SETS
:30 Flutter Kicks

:30 Superman Hold

:30 Rest 

Tuesday 24th November

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
10 High Knees
10 Single DB Strict Press
10 Single DB Bent Over Rows

PUSH x PULL STRENGTH

EMOM x 15 MINUTES
MIN 1 – :45 DB Pullovers

MIN 2 – :45 Close Grip Floor Press

MIN 3 – :45 Plank

PUSH x PULL WORKOUT

3 SETS
AMRAP x 5 MINUTES

5 DB Push Press
7 Burpees
9 DB Thrusters 

-Rest 1:00 b/t Sets-

Wednesday 25th November

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

12 Star Jumps

12 Lunges

12 Glute Bridge-Ups

FULL-BODY SWEAT WORKOUT
E2MOM x 10 MINUTES

1:00 Cardio Choice

16 Goblet Lunges…

E2MOM x 10 MINUTES
10 Burpees + Extra Push-up

Max Cardio in Remaining Time

FINISHER

NOT FOR TIME*

40 Floor Press

40 Bicep Curls

40 Leg Lifts

40 Skull Crushers

*Break up in any order or in any combination in sets/reps.

Thursday 26th November

DAILY-5 WARM-UP

1:00 Cardio Choice into…

3 SETS
:30 DB Strict Press :30 Goblet Squats

into…

AMRAP x 1 MINUTE Max Alt. V-ups

PUSH x PULL STRENGTH

4 SETS
AMRAP x 3 MINUTES

12 DB Goblet Squats

12 Single DB G2OH

-Rest 1:00 b/t Sets-

PUSH x PULL WORKOUT

EVERY 4:00 x 4 SETS
30 Double Unders

20 DB Goblet Lunges

20 Alt DB Hang Snatches

30 Double Unders

Max Plank Hold in remaining time

Friday 27th November

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK…

8 DB Manmakers
24 Alt V-Ups

FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 -Single DB Push Press

1:00 – Single DB Sumo Deadlift High Pull

1:00 – Burpees

1:00 – Mountain Climbers

1:00 – Single DB Bicep Curl

-Rest 1:00 b/t Sets-

FINISHER

ON A 5:00 RUNNING CLOCK…

3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

Saturday 28th November

DAILY-5 WARM-UP

1:00 Cardio Choice into…

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

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

SATURDAY SQUATS

E2MOM x 10 MINUTES

12 DB Death March
6 DB Thrusters

SATURDAY SQUATS

EMOM x 18 MINUTES
MIN 1 – :50 Air Squats

MIN 2 – :50 DBL DB Deadlifts

MIN 3 – :50 Squat Thrusts*

Sunday 29th November 

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE Max Reverse Lunges

into…

AMRAP x 1 MINUTE Max DB Upright Rows

into…

AMRAP x 1 MINUTE Max High Knees

into…

AMRAP x 1 MINUTE Max Push-ups

BODYWEIGHT PUMP

AMRAP x 3 MINUTES

20 Deadbugs
20 Shoulder Taps 

-Rest 1:00-

AMRAP x 3 MINUTES

20 Deadbugs
20 Shoulder Taps 

SUNDAY SWEAT

AMRAP x 20 MINUTES*

1 DB Deficit Push-Up

2 DB Hang Power Clean

3 Burpees

*Each round, DB Deficit Push-Up increases by 1, DB Hang Power Clean increases by 2, Burpees increase by 3 reps.

1,2,3…2,4,6…3,6,9…etc.