ORWELL FITNESS ZOOM PROGRAMME 09-11-2020

Monday 9th November

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 Suitcase Deadlift (R)

10 DB Ground to Overhead

10 Single DB Suitcase Deadlift (L)

20 DB Slides

FULL-BODY WORKOUT

E2MOM x 8 SETS
12 Single DB Ground to Overhead

12 Alt Single DB Lunges

Plank until next interval

FINISHER

FOR QUALITY
Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

Tuesday 10th November

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 Single DB Bent Over Row

20 DB Glute Bridge Floor Press

PUSH x PULL WORKOUT

3 SETS
AMRAP x 5 MINUTES
24 DB Slides

12 Single DB Hang Power Cleans*

6 DB Renegade Rows

*Hold DB across Chest

-Rest 1:00 b/t sets-

Wednesday 11th November

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges OR Air Squats 

BODYWEIGHT PUMP

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

MIN 2 – :45 Inch Worm + Push-Up

MIN 3 – :45 Alt Reverse Lunges

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

60 Step Ups/Lunges 
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time

-Rest 2:00 b/t sets-

FINISHER

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Upright Rows

Thursday 12th November

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
10 Alt Single Arm DB Hang Snatch

10 Single DB Push Press*

*Hold DB across chest

PUSH x PULL WORKOUT

EVERY 3:00 x 6 SETS
1:00 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

**A Chair is a good option to do dips on or the edge of your sofa 

Friday 13th November

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 Supermans

Saturday 14th November

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

E2MOM x 8 SETS
20 Quad Heel Taps
10 Single DB Thrusters

Sunday 15th November 

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 – Air Squats

TABATA 2 – Tuck-Ups

TABATA 3 – Cardio Choice

TABATA 4 – Russian Twists

-Rest 1:00 b/t Tabatas-

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