Suppz Gym Boscobel
Strength & ConditioningFeatures
2 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Complete 2 rounds of the below movements Arm swings 0:30 Single arm downward dog reach to plank - 5 each side Kneeling hip flexor stretch 0:30 each leg Hip circles- alternating 0:30 Jumping jacks 0:30
B1
Standing DB Press
3 x 8
B2
Push Ups
3 x 8
C1
Front Rack Lunges
3 x 10
C2
Goblet Squat
3 x 8
Circuit
D
Complete 2 sets of the below core exercises 0:30 seconds High plank 0:30 Side plank right 0:30 Side plank left
Circuit
E
Complete the below movements for 3 rounds Complete 0:30 seconds of each without rest between movements, rest 1 minute after each round Air squats Plank jacks Mountain Climbers
Circuit
A
Warm up 3 rounds 10 High plank walkout 10 Hip circles each side 0:30 seconds Butt kicks 10 side arm raises 10 leg swings each side
B1
DB Floor Press
3 x 10
B2
Bent Over DB Row
3 x 10
C1
Reverse Lunge
3 x 10
C2
Donkey Kicks
3 x 15
Circuit
D
Core Complete 3 rounds working for 0:30 then resting for 0:15 for each movement Flutter kicks Reverse plank hold Dead bug 3-way crunch
Circuit
E
Complete for 2 rounds 0:30 of work and :10 seconds of rest Burpees Mountain climbers Jumping jacks High knees
