Victory Lap - Workouts
Bodyweight Only
Bodyweight Workout 1For Time:
Complete 3-6 Rounds of the following 20 Down up 30 Push-ups 40 Sit-ups 50 Jump Squats |
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Bodyweight Workout 220-minute Ladder
2-4-6-8-10...etc Spider Plank Down Ups Clap Flutter Kicks Star Jumps |
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Bodyweight Workout 31 minute of MAX reps of each of the following movements
High Knee Lunge Pulse (swap half way) Push up Shoulder taps High Low Jumps Rest 2 minutes The target is 3-5 rounds |
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Bodyweight Workout 44 minute AMRAP (As Many Rounds As Possible)
5 Down ups 10 Tuck V-ups 20 Mountain Climbers (left + right = 1 rep) Rest 2 mins x 3-5 rounds |
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SWEAT Workouts
SWEAT Workout 1
Tabata 20 seconds Work / 10 seconds off x 8 rounds
1) Single Arm DB Strict Press 2) Mountain Climbers X4 of each movement Full-Body Strength 45 seconds Max Reps:15 seconds Rest 1) Slow Goblet Squats - 3 seconds on the way down, normal speed up. 2) Dumbbell Power Clean - If you only have 1 weight swap halfway. 3) Sit-ups x 3-5 rounds 7-minute AMRAP (As Many Rounds As Possible) 20 Ground to overhead (10 each arm) 20 Jump Squats 20 Russian Twists (left + right =1 rep) Rest 2 minutes x 2 rounds |
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SWEAT Workout 2 Push & Pull Strength
4 sets of 12 Single Arm Floor Press (Each Arm) 12 Single Arm Row (Each Arm) (adjust the reps depending on the weights you have) Rest 60 seconds between sets 5-minute AMRAP (As Many Rounds as Possible) 20 Goblet Lunges 15 Press ups 10 Burpees Rest 90 seconds x3 rounds 30 seconds Max reps Crunches Reverse Crunch Plank Side Taps Rest 30 seconds x3-5 rounds |
Try a FREE SWEAT Taster Class |
SWEAT Workout 33-minute AMRAP (As Many Rounds as Possible)
10 Slow Dead bugs 10 High Plank Push Back Rest 30 seconds 3minute AMRAP (As Many Rounds as Possible) 10 Alt V-ups (single leg) 5 Plank Walkouts Conditioning 1 minute Max Reps: 15 seconds Rest Squat Jumps Dips High Knee Run Toe Touches DB Press Tricep Ext Rest 1 min x 4 rounds Tabata 20 seconds Work / 10 seconds off x 8 rounds Side Plank Pulse Tuck V-ups |
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SWEAT Workout 4Conditioning
30 seconds Lunge Jumps 30 seconds Power Jacks 30 Seconds Down ups Rest 30 seconds x4 rounds Push & Pull Strength 12-15 reps of Single Arm High Pulls (each arm) 12-15 reps of Single Arm Push Press 16 reps of Crab Kicks Rest 90 seconds x4 sets Conditioning 14-minute AMRAP (As Many Rounds as Possible) 14 DB Deadlifts 14 Push-ups 14 Mountain Jumps |
Try a FREE SWEAT Taster Class |
Flexibility & Mobility
30 minute Full Body StretchWe offer Online 30 minute Stretch Classes
Every Sunday Stretch 9:30-10:00am (recorded if you miss it) Open to all abilities and flexibility levels. Only £3 a class or £8.99 for 4 week block. |
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