ORWELL FITNESS ZOOM PROGRAMME 16-11-2020

Monday 16th November

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

3 SETS FOR MAX REPS
1:00 – DB Goblet Squat
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

FULL BODY WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press

MIN 2 – :45 Plank

MIN 3 – :45 Max DB Hollow Flutter Kicks

MIN 4 – :45 Cardio Choice

FINISHER

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow Hold

Tuesday 17th November

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*

PUSH x PULL STRENGTH

4 SETS ON A 12:00 CLOCK…

10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift

PUSH x PULL WORKOUT

AMRAP x 3 MINUTES Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*

1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES Max Renegade Row

*Hold DB Across Chest

Wednesday 18th November

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 4 MINUTES
10 Hand Release Push-Ups

12 Hollow Rocks Or ALT V Ups 

14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES
10 Hand Release Push-Ups

12 Hollow Rocks Or ALT V ups 

14 Cossack Squats

FULL-BODY SWEAT WORKOUT

EMOM 21 MINUTES

MIN 1 – :50 Max Alt Reverse

MIN 2 -:50 Max Controlled Sit-Ups

MIN 3 -:50 Max Single DB Russian Swings

FINISHER

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

Thursday 19th November

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

E2MOM x 10 MINUTES
12 DB Hang Power Cleans

12 DB Front Squats

PUSH x PULL WORKOUT

5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders Or Single Unders in Remaining Time

-Rest 1:00 b/t Sets-

*Start From the Top Each AMRAP

Friday 20th November

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

50 Glute Bridges

40 Mountain Climbers

30 Star Jumps 

20 Hollow Rocks Or ALT V Ups 

FULL-BODY STRENGTH

5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over Row

8/8 Slow DB Single Arm Floor Press

16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

FULL-BODY SPRINT WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice

40 Crossbody Mountain Climbers

30 DB Toe Taps

20 Squat Thrusts

Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Squat Thrusts

30 DB Toe Taps

40 Crossbody Mountain Climbers

Max Plank Hold in Remaining Time

FINISHER 

EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

Saturday 21st November

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 – 20 Single DB Suitcase Box Step-Ups/Lunges*
MIN 2 – 20 Sumo Squats
MIN 3 – Walking Rest

*Hold DB on One Side of Body for 10 Reps then Switch

SATURDAY SQUATS

1:00 DB Goblet Squats 

30 sec rest 

1:00 Hollow Hold/ Plank 

30 Sec rest 

1:00 DB Lunge (R) + DB Lunge (L) + DB Squat 

Rest 1:00 Btw Sets 

Sunday 22nd November 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

30 Single Unders
5 Burpees
30 Mountain Climbers

BODYWEIGHT PUMP

ALT TABATA: 4 SETS (:20 ON / :10 OFF)
MOVT 1 – Burpee + Extra Push-Up

MOVT 2 – Alt V-Ups

SUNDAY SWEAT

AMRAP x 12 MINUTES

20 Tuck-Ups
20 Plank Rotations
20 Supermans

1:00 Cardio Choice

-Rest 1:00-

AMRAP x 12 MINUTES

20 V-Ups

20 Up-Down + Tall Jumps

20 Jumping Lunges

1:00 Cardio Choice