Wild Geese Fitness Training
General FitnessThe WG-Fit Workout of the day is a general fitness plan for the general public.
It isn't a set program, it's a varied collection of full body workouts that only require a bit of floor space, a few kettlebells, a pull up bad and/or suspension straps and around 30 minutes of your day.
These are the very workouts that happen in our Dublin gym and are attended by people from the local offices round about.
Some of the attendees have sporting backgrounds, some still play sport, many do not.
I don't expect you to have any experience, which is why we have detailed video descriptions of all the exercises.
If you're struggling, you can message in and either myself or another member will assist you.
This is not elite fitness.
This if foundational fitness, this is training for life.
4 sessions per week
Must use App app to view and log training
Team Training
Prep
A
100 Rep Warm Up Circuit
3-5 Minutes Skipping 10 x Overhead Squat 10 x Hip Fx to Hammie L/R 10 x Lateral Lunge to Dragon Lunge L/R 100 x Skipping 10 x Walkout to Scap Up 10 x Quick Yoga 10 x Handcuffs 100 x Skipping 10 x Side to Side Bridge 10 x Roll up
B1
Reverse Lunge
6 x 6
B2
Clean/Squat/Press
6 x 6
B3
Bent Over Row, Alternating
6 x 6
C
Kettlebell Swing
1 x 5:00
Prep
A
100 Rep Warm Up Circuit
3-5 Minutes Skipping 10 x Overhead Squat 10 x Hip Fx to Hammie L/R 10 x Lateral Lunge to Dragon Lunge L/R 100 x Skipping 10 x Walkout to Scap Up 10 x Quick Yoga 10 x Handcuffs 100 x Skipping 10 x Side to Side Bridge 10 x Roll up
B1
Kettlebell Swing
6 x 10
B2
1 1/2rep Squat
6 x 8
B3
Windmill
6 x 8
C1
Criss-Cross
6 x 10
C2
Mountain Climber
6 x 10
C3
Super Lunge
6 x 10
Prep
A
100 Rep Warm Up Circuit
3-5 Minutes Skipping 10 x Overhead Squat 10 x Hip Fx to Hammie L/R 10 x Lateral Lunge to Dragon Lunge L/R 100 x Skipping 10 x Walkout to Scap Up 10 x Quick Yoga 10 x Handcuffs 100 x Skipping 10 x Side to Side Bridge 10 x Roll up
B
Turkish Get Up
1 x 5:00
C1
V-Sit
6 x 8
C2
Pull Up
6 x 6
C3
Clean to Squat
6 x 6
D
Bodyweight Squat
1 x 100
Prep
A
100 Rep Warm Up Circuit
3-5 Minutes Skipping 10 x Overhead Squat 10 x Hip Fx to Hammie L/R 10 x Lateral Lunge to Dragon Lunge L/R 100 x Skipping 10 x Walkout to Scap Up 10 x Quick Yoga 10 x Handcuffs 100 x Skipping 10 x Side to Side Bridge 10 x Roll up
B1
High Pull
B2
Thruster
C1
Hindu Push Up
5 x 10
C2
Deck Squat
5 x 10
Hedges Dave
Hi, I'm Dave I run Wild Geese Fitness Training in Dublin, Ireland. We are known for Kettlebells, Mobility, Indian Clubs and more. We train all kinds of people from Kettlebell Sport, Martial Arts and General Fitness
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WG-Fit Workout of the Day
WG-Fit Workout of the Day
WG-Fit Workout of the Day
