ORWELL FITNESS ONLINE PROGRAMME 25-01-2021

Monday 25th January

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice  

3:00 AMRAP 10 DB Suitcase Lunges + 10 DB Curl to Press + 10 Up-Downs

FULL-BODY STRENGTH

E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
8-12 HR Push Ups

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

FULL-BODY WORKOUT

AMRAP x 8 MINUTES
10 Renegade Row (no push up)

10 DB Ground to Overhead

10 Up-Downs + Mountain Climbers

-Rest 1:00-

AMRAP x 8 MINUTES
8 Renegade Row (no push up)

8 DB Ground to Overhead

8 Burpees 

FINISHER

5:00 EMOM 

12 V-Ups / Tuck Ups + Max Plank Hold 

Tuesday 26th January

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES

10 High Knees
10 DB Deadlift
5 Walkouts

PUSH x PULL STRENGTH

4 SETS ON A 12:00 CLOCK…

15-20 Single DB Strict Press

15-20 Single DB Upright Row

PUSH x PULL WORKOUT

EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press

MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 8 MINUTES
2-4-6-8-10 etc 

DB Hang Squat Clean 

Sit Up 

Wednesday 27th January

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

12 Star Jumps  

12 Lunges

12 Glute Bridge-Ups

BODYWEIGHT PUMP

EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs

MIN 2.- :50 Diamond Push-Ups

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
10 DB Quad Crawl

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES

10 DB Quad Crawl

20 Russian Twists

1:00 Cardio Choice

FINISHER 

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

Thursday 28th January

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

EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)

MIN 2 – :25 Single Arm Upright Row (R) / (L)

MIN 3 – :50 Plank

PUSH x PULL WORKOUT

4 SETS FOR MAX REPS

1:00 DB Thrusters 

-Rest :30-

1:00 DB Hang Power Clean

-Rest :30-

1:00 Hollow Body Flutter Kicks

-Rest 1:00 b/t Sets-

Friday 29th January

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
5 Sit-Ups

10 Air Squats

30 Mountain Climbers

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift

8 Curl to Press

16 Quad Heel Taps

FULL-BODY SPRINT WORKOUT
EVERY 3:00 x 5 SETS
10-15 Burpees 

20 DB Swings 

50 Single Unders

FINISHER

“TABATA”
4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Tuck Hold

Saturday 30th January

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

20:00 AMRAP

8 Burpees 

16 DB Lunges 

8 Burpees 

16 DB Thrusters 

8 Burpees 

16 Tuck Ups 

Finisher – Tabata 

Bottom to Bottom Air Squats 

(8 Sets – : 20 Air Squats / :10 Squat Hold)

Sunday 31st January 

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 Heel Taps Over DB

20 Crossbody Mountain Climbers

-Rest :30-

AMRAP x 3 MINUTES

20 Heel Taps Over DB

20 Supermans

SUNDAY SWEAT

EMOM x 24 MINUTES
MIN 1 – Max Lunge + Lunge + Push-Up

MIN 2 – Max Hollow Body Rocks

MIN 3 – Max Alt DB Snatch 

MIN 4 – Max Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

MIN 2 – 10 Seated DB Hammer Curls

HOME ORWELL GYMNASTICS 

CORE CIRCUIT x 3 

20 ALT V Ups + 20 Second Hollow Hold 

-30 Sec Rest-

20 V Up Pulses + 45 Second Plank Hold 

-60 Sec Btw Sets- 

UPPER BODY FOCUS

4 SETS

10 – 15 Deficit Push ups*

Paired with 

10 -15 Bench Dips 

*Aim to complete push ups in MAX 3 sets, Use Dbs or plates, stack of books to create a deficit 

– Rest 90 Sec Btw Sets- 

FINISHER 

3 x MAX Reps Barbell or DB Bicep Curls*

*Choose a weight that allows you to minimum 10 Reps each set 

-Rest 60 Sec Btw Sets-