ORWELL FITNESS ZOOM PROGRAMME

Friday 6th November

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Star Jumps

20 Hollow Rocks

FULL-BODY STRENGTH

EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :20 Plank Hold

Into…
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

Saturday 7th November

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

SATURDAY SQUATS

EMOM x 6 MINUTES
MIN 1 – :50 Slow Split Squats (R)

MIN 2 – :50 Slow Split Squats (L)

– Rest 1:00 –

AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat*

16 DB Hollow Flutter Kicks

*Hold DB in Goblet Position

SATURDAY SQUATS

4 SETS FOR MAX REPS
1:00 DB Hang Squat Cleans

-Rest :30-

1:00 Alt Suitcase Reverse Lunges

-Rest :30-

1:00 Alt V-Ups

-Rest :30-

Sunday 8th November 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

BODYWEIGHT PUMP

AMRAP x 3 MINUTES
8 Inch Worm + Pike Thigh Tap*

16 Hollow Rocks Or 20 Second Hollow Hold 

-Rest 1:00-

AMRAP x 3 MINUTES
8 Inch Worms + Push-Up 16 V-Ups

*Walk hands out to top of Push-up, send hips up to a Pike, + tap opposite thigh (R) + (L), them stand

SUNDAY SWEAT

2 SETS
E2MOM x 10 MINUTES

10 Pike Push-Ups

10 Up-Down + Tall Jumps

10 Hollow Rocks or 15 Sec Hollow Hold 

-Rest 1:00 b/t Sets-

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