Personal Training - Core Workout (WOD) - Saturday 23rd September

Personal Training - Core Workout (WOD) - Saturday 23rd September

Difficulty: 8

Warm up:

Core:

15 x dumbell woodchops

15 x crunches

15 x leg raises

15 x squat with chest press

15 x dead bugs

30 sec rest

Sets = 3

15 x glute bridge with single leg raise (each leg)

15 x plank with leg raise (each leg)

15 x legs in and out with hands supporting

15 x rainbow lunges

15 x dumbell side crunches

30 sec rest

Sets = 3

15 x kettlebell swings

15 x renegade rows

15 x banana splits

15 x downward dog toe taps

15 x dumbell extensions

Sets = 3

Personal Training - Workout of the Day (WOD) - Friday 22nd September

Personal Training - Workout of the Day (WOD) - Friday 22nd September

Difficulty: 8

Warm up:

25 air squats

25 lunges

10 perfect stretch

10 rows

10 flies

10 front delts

10 lateral raises

Main Set:

25 goblet squats 5-10kg

25 lunges 5-10kg

15 cable rows

15 front raises

15 lateral raises

15 shoulder presses

15 press ups

Sets = 4

Core:

12 x toe taps

12 x side plank and arm raises

12 x side plank with leg raise

12 x squat and chest press

12 x squat rotations

12 x dumbell wood choppers

12 x skaters with toe tap

12 x lunges with wood chop

Personal Training - Workout of the Day (WOD) - Wednesday 13th September

Personal Training - Workout of the Day (WOD) - Wednesday 13th September

Difficulty: 7

Warm up:

Main Set:

25 kettlebell swings

25 sing arm kettlebell swings

25 deadlifts

25 squats

25 lunges

1 x stair run

20 press ups

20 renegade rows

20 commdandos

20 planks with alternating lifting feet

20 fall forwards onto hands and walk hands back in

1 x stair run

15 squats with a high knee jump

15 ski jumps

15 banana splits

15 v sit ups

15 side planks

1 x stair run

10 single leg squats

10 single leg squat jumps onto a bench

10 bulgarian split lunges

10 single leg deadlifts

10 single leg burpees

1 x stair run

5 handstand walkups

5 crows

5 side blank with leg lift

5 single leg press ups

5 mins front/back hollows

Personal Training - Workout of the Day (WOD) - Tuesday 12th September

Personal Training - Workout of the Day (WOD) - Tuesday 12th September

Difficulty: 6

Warm up:

200m run

20 Inch Worms

30 second hold front hollows/30 second hold back hollows - 5 minutes worth

20 Glute Bridges

3 Sets

Main Set:

12 Swiss ball v-sit ups

12 Swiss ball crunches

12 Swiss ball roll outs

12 Swiss ball pikes

12 Swiss ball glute bridges

12 Swiss ball rotations

4 sets