Session descriptions

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Session: Timings:
Warm up:
Cool down:
Notes:
Session:Press ups
Squats
Sit ups
Dumbbells snatch
Alternate lunges
Plank
Lateral raises
Deadlift
Side plank left
Push press
Jump squats
Side plank right

New session

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Session: Timings:
Warm up:
Cool down:
Notes:
Session:
Laying mini band abduction left
Laying mini band abduction right

Weighted RDL box lunge L / R (home use chair or just lunge)
Weighted wall RDL L /R

Banded plank pull left
Banded plank pull right

Punch bags (home DB punches)
Sprints

Battle rope squat slams (home - KB swing )
Weighted side split lunge L / R

Landmine hack squat L / R
Landmine squat press (home - heels raised narrow weight squats / squat press)

New session

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Session: Timings:
Warm up:
Cool down:
Notes:
Session:
Skull crushers
Chest press
Jack shoulder press

Battle ropes
Burpee
Spider-Man lunges

Slam ball wall sits
Slam ball wall sit heel taps
Slam ball squat slams

Split squat left leg
Split squat right leg
Walking lunges (corridor)

Crunch pulse - Slow leg raises
Russian twist

Walkouts - Plank shoulder taps
Mountain climbers

New session

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Session: Timings:
Warm up:
Cool down:
Notes:
Session:
Goblet Squat - Curtsey Squat
Squat Pulse
Curtsey Squat - Goblet Squat

Rear lunge with knee drive & hop - Calf Raises
Ladder hops
Calf Raises - Rear lunge with knee drive & hop

Bicep Curl - Row with kick back
Hammer Curl
Row with kick back - Bicep Curl

Front Raises - Lateral Raises
Shoulder press
Lateral Raises- Front Raises

Bicycle Crunches - Reverse Crunch
Crab Toe Taps
Reverse Crunch - Bicycle Crunches

New session

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Session: Timings:
Warm up:
Cool down:
Notes:
Session:
5 x chest press
12 x chest flys
25 x push ups

5 x squat
12 x paused Romanian deadlift
25 x pendulum lunge (each side)

5 x shoulder press
12 x Cuban press
25 x rear delt flyes

5 x weighted leg raise (light dumbbell)
12 x v-sits
25 x toe taps

Bonus round: 20 squat press - 20 sit ups
20 med ball slams - 20 upright rows - 20 med ball slams

New session

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Session: Timings:
Warm up:
Cool down:
Notes:
Session:
10 pairs mountain climbers
10 Burpees
10 kettlebell swings

TRX plank left - TRX plank right
TRX crunches
Squat ladder

Milk the cow
Crunch n punch - pad squat jump
Plank - pad front kicks
1, 2 D
3, 4, 7, 8

Deadlifts
Gorilla rows
Triceps dips
Alt power curls
Sumo deadlift

New session

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Current display on Misc and Sessions tabs and pages

 

[tablestart]
Day, Session name, Basic overview

Monday,One Shot,Twelve exercises - one chance to max out

Tuesday,Winter Wonderland Workout,6 round full body tabata workout

Wednesday,Rudolph’s Rounds,Six three minute rounds of resistance and cardio exercises

Thursday,Merry Muscle Mass,Five rounds of five exercises per body part 1 - 2 - 3 - 2 - 1 style

Friday,Well I wish it could be Christmas every day!,A 30 min session covering strength (5 reps), hypertrophy (12 reps) and endurance (25 reps) exercises

Saturday,Members Magical Christmas,5 rounds of 5 minutes with core, cardio and boxing exercises
[/tablestart]

 

Current display on TED

 

Monday – One Shot

Press ups
Squats
Sit ups
Dumbbells snatch
Alternate lunges
Plank
Lateral raises
Deadlift
Side plank left
Push press
Jump squats
Side plank right

Tuesday – Winter Wonderland Workout

Laying mini band abduction left
Laying mini band abduction right

Weighted RDL box lunge L / R (home use chair or just lunge)
Weighted wall RDL L /R

Banded plank pull left
Banded plank pull right

Punch bags (home DB punches)
Sprints

Battle rope squat slams (home - KB swing )
Weighted side split lunge L / R

Landmine hack squat L / R
Landmine squat press (home - heels raised narrow weight squats / squat press)

Wednesday – Rudolph’s Rounds

Skull crushers
Chest press
Jack shoulder press

Battle ropes
Burpee
Spider-Man lunges

Slam ball wall sits
Slam ball wall sit heel taps
Slam ball squat slams

Split squat left leg
Split squat right leg
Walking lunges (corridor)

Crunch pulse - Slow leg raises
Russian twist

Walkouts - Plank shoulder taps
Mountain climbers

Thursday – Merry Muscle Mass

Goblet Squat - Curtsey Squat
Squat Pulse
Curtsey Squat - Goblet Squat

Rear lunge with knee drive & hop - Calf Raises
Ladder hops
Calf Raises - Rear lunge with knee drive & hop

Bicep Curl - Row with kick back
Hammer Curl
Row with kick back - Bicep Curl

Front Raises - Lateral Raises
Shoulder press
Lateral Raises- Front Raises

Bicycle Crunches - Reverse Crunch
Crab Toe Taps
Reverse Crunch - Bicycle Crunches

Friday – Well I wish it could be Christmas every day!

5 x chest press
12 x chest flys
25 x push ups

5 x squat
12 x paused Romanian deadlift
25 x pendulum lunge (each side)

5 x shoulder press
12 x Cuban press
25 x rear delt flyes

5 x weighted leg raise (light dumbbell)
12 x v-sits
25 x toe taps

Bonus round: 20 squat press - 20 sit ups
20 med ball slams - 20 upright rows - 20 med ball slams

Saturday – Members Magical Christmas

10 pairs mountain climbers
10 Burpees
10 kettlebell swings

TRX plank left - TRX plank right
TRX crunches
Squat ladder

Milk the cow
Crunch n punch - pad squat jump
Plank - pad front kicks
1, 2 D
3, 4, 7, 8

Deadlifts
Gorilla rows
Triceps dips
Alt power curls
Sumo deadlift