Weekly Routine

Not sure what to do at the gym

Try this quick and intense workout to break up the boredom

WEEK FOURTEEN

Each group twice 

45sec each exercise

  • PLANK JACKS
  • SQUAT THRUSTS
  • SIT UPS (weighted)
  • STATIC SQUAT PUNCH
  • BIKE SPRINT (football drills)
  • V-SIT
  • JUMPS
  • PLANK
  • BACK LUNGE/FRONT RAISE
  • DECLINE PUSH UPS
  • BIKE SPRINT (football drills)
  • SHOULDER PRESS/WALKING LUNGES
  • JUMPING JACKS
  • CYCLE ABS
  • PUSH UPS
  • SQUAT/LAT RAISE
  • BIKE SPRINT (football drills)

Not sure what to do at the gym

Try this quick and intense workout to break up the boredom

WEEK THIRTEEN 

60 seconds per exercise

2 Rounds

Burpees

Sit Ups

Plank

Push Ups

Static Squat

Jumping Jacks

Football Drills

Jog on Spot

High Knees

V-Sit

Lunges

Inch Worm

Jump Squats

Side Lunge

Side Plank



Not sure what to do at the gym

Try this quick and intense workout to break up the boredom

WEEK TWELVE

30 second exercises

Each group twice

  • Football Drills
  • Sprint Cycle
  • Squat
  • Leg Ext
  • Push Ups
  • Chest Press
  • Jumping Jacks
  • Jump Squat
  • Low Row
  • Single Arm Row
  • Leg Curl
  • Static Bridge
  • Lat Pulldown
  • Dumbbell Pullover

 

  • Tricep Dips
  • Tricep Ext
  • Knee Drives
  • High Knees
  • Shoulder Press
  • Reverse Pec Fly

 


Not sure what to do at the gym

Try this quick and intense workout to break up the boredom

WEEK ELEVEN

45 sec exercise

15 sec rest

Squat

Push ups

Back extension

Sit ups

Single Leg Squat

Lateral jumps

Russian twists

Bridge

Split lunges

Plank

Mountain Climbers

Lunges

Shoulder Press

KB Swing

Jumping Jacks

Not sure what to do at the gym

Try this quick and intense workout to break up the boredom

WEEK TEN

45 sec exercise

15 sec recovery

Single leg knee drive

Squat/wide Squat

Sit ups

Elbow to knee cardio

Mountain Climbers

Single leg squat

Russian Twists

Squat Jumps

Knee Drives

2 Lunge Split

Modified Plank

Side lunge cardio

Burpees

Static Squat

Flutter Kicks

Jump and Reach


Not sure what to do at the gym

Try this quick and intense workout to break up the boredom

WEEK NINE

Lower

60 squats

50 kb swings

40 lunges 

30 cardio curls

20 pulsing squats

10 side lunge

Upper core

10 dips 

20 curl

30 push ups 

40 sit ups

50 bicycles

60 sec plank

Cardio

10 burpees

20 squat jumps

30 high knees

40 jump and reach 

50 mountain climbers 

60 jumping jacks 



Not sure what to do at the gym

Try this quick and intense workout to break up the boredom

Week Eight

one pair 20 reps the other 12 reps

Push ups – chest press (machine)

Squat- leg ext (machine)

(Machine) Pulldown- r pec fly

Plank- sit ups

(Machine) Leg curl- lunges

Low row- low row (machine)

(Machine) Shoulder press- shoulder press

Bird dog- inch worm

Dips- tricep ext

Static squat- pulsing lunges

Diamond push ups- decline push-ups

Lat raise- front raise

Not sure what to do at the gym anymore?

Try this quick and intense workout to break up the boredom

Week Seven

Partner pairs!

Partner holds the exercise until the other had completed their 30 then swap!

 Have fun with it… Go fast or slow and watch them squirm!

30 squats – plank

30 push ups – squat jumps

30 lunges- jumping jacks

30 sit ups- mountain climbers

30 kb swings- static squat

30 Russian twists – burpees

30 knee drives- side plank

30 knee drives – side plank

30 flutter kicks – leg curls

30 dips- Jumps

30 squat thrusts- Bicycles

X 3


Not sure what to do at the gym anymore?

Try this quick and intense workout to break up the boredom

Week Six

Pyramid – Arms, Shoulders and Core

20- light

10- medium

6- heavy

All sit ups- 20 (weighted- keep weight on chest)

Sit up

Shoulder press

Sit ups

Front raise

Sit ups

Lat raise

Sit ups

Biceps curl

Sit ups

Tricep kick back

Sit ups

Hammer curl

Sit ups

Shrugs

Sit ups

Reverse pec fly

Sit ups

Tricep ext

Sit ups


Not sure what to do at the gym anymore?

Try this quick and intense workout to break up the boredom

Week Five

Cardio + Push Ups

20 push ups

30-60 sec depending on fitness level

Split lunges

High knees

Leg curl

Push ups

Knee drives

Mountain climbers

Knee drives

Push ups

Jog on spot

Squat jumps

Jumping jacks

Push ups

Squat and reach

Burpees

Backwards lunge

Push ups

Side squat

Jumps

Cycle

Push ups


Not sure what to do at the gym anymore?

Try this quick and intense workout to break up the boredom

Week Four

Bicep Curl x 20

Tricep Ext x 20

Sit Ups x 30

Back Ext x 20

Swiss Ball Leg Curl x 20

Chest Press x 20

Row x 20

Hammer Curl x 20

Tricep Dips x 20

Plank (wall touch) x 40

Dead Lift x 20

Lunge x 20 (each)

Bridge x 20

Pec Fly x 20

Reverse Pec Fly x 20

(AFTER EVERY 2 EXERCISES DO 30 JUMPING JACKS)

ENJOY


Not sure what to do at the gym anymore?

Try this quick and intense workout to break up the boredom

Week Three

Tempo!!

Squats

30 second sit ups

Push ups

30 second sit ups

Lunges

Sit ups

Biceps curl

30 second sit ups

Reverse fly

30 second sit ups

Chest press

30 second sit ups

Scull crushers

30 second sit ups

The tempo …

Regular pace

2 up 2 down

1 up 4 down

4. Down 1 up

Static/pulsing


Not sure what to do at the gym anymore?

Try this quick and intense workout to break up the boredom

Week Two

Core and Cardio

1 min KB swings

Sit ups

V- sit ups

1 min mountain climbers

Plank

Modified plank

1 min jumping jacks

Side plank

Side plank

1 min high knees

Flutter kicks

Vertical kicks

1 min leg curl

Toe tap

T- stabilisation

1 min squat jumps

Bird dog

Wood chop

1 min Alternate leg lunge

Side bends

Reverse crunch

1 min Burpees

Russian twists

Modified plank


Not sure what to do at the gym anymore?

Try this quick and intense workout to break up the boredom

Week One

Warm Up

60 kettle bell swings


30 Squats

20 Lunges

30 Sit Ups

20 Push ups

30 Jumping jacks

20 Burpees

1 MINUTE REST

30 Side step

20 inch worm

30-60 sec plank

20 Bridge

30 Bicycles

20 Tricep Dips

30 KB swings

REPEAT

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