ORWELL FITNESS ONLINE PROGRAMME 28-12-2020

Monday 28th December

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice into AMRAP

10 Lunges

10 DB Curl to Press

10 Up-Downs

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

5/5 Staggered DB Deadlift
8 DB Push Press
6 Slow DB Front Squats

FULL-BODY WORKOUT

6 SETS
1:00 – Cardio Choice
1:00 – Max DB Devil Press

-:30 Rest b/t Sets-

FINISHER 

5 SETS (:40 ON / :20 OFF) DB Gun Hold

Tuesday 29th December

2:00 Cardio Choice into…

EMOM x 3 MINUTES

10 High Knees
10 DB Deadlift
10 Bent Over Rows

PUSH x PULL STRENGTH

4 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press

-:30 Rest b/t Sets-

PUSH x PULL WORKOUT

EMOM x 15 MINUTES
MIN 1 – Max Crossbody Mountain Climbers

MIN 2 – Max DB Clean & Press

MIN 3 – Max DB Slides

Wednesday 30th December

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

BODYWEIGHT PUMP

EMOM x 6 MINUTES
10 Sit-Ups then Max Plank Rotations

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
8 Tuck-Ups

8 Hand Release Push-ups

30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES
6 Tuck-Ups

6 Hand Release Push-ups

30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES
4 Tuck-Ups

4 Hand Release Push-ups

30 Double Unders

FINISHER

2 SETS
1:00 – Heel Taps Over DB

1:00 – Flutter Kicks

-:30 Rest b/t Sets-

Thursday 31st December

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 12 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs
MIN 2 – 15 DB Hang Power Cleans 

PUSH x PULL WORKOUT

E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB

Friday 1st January CLOSED

Saturday 2nd 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

3 SETS FOR MAX REPS
1:00 – DB Goblet Split Squats (R)

1:00 – DB Goblet Good Mornings

1:00 – DB Goblet Split Squats (L)

1:00 – Glute Bridge Hold

FULL-BODY WORKOUT

ON A 2:30 RUNNING CLOCK… Max DB Thrusters

-1:30 Rest-

3 SETS FOR MAX REPS
1:00 – Max DB Goblet Curtsey Squats

1:00 – Max Jumping Air Squats

1:00 – Max Wall Sit

-1:30 Rest-

ON A 2:30 RUNNING CLOCK… Max DB Thrusters

Sunday 3rd 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

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

-:30 Rest-

AMRAP x 3 MINUTES

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

SUNDAY SWEAT

EMOM x 24 MINUTES
MIN 1 – :50 Cardio Choice

MIN 2 – :50 Quad Heel Taps

MIN 3 – :50 Double Unders

MIN 4 – :50 Squat Rotations

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