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Home Workout 6

Posted 27th March 2020 by Jenna Fisher

All of this week’s workouts will be posted in one document tomorrow morning.  This will give you a simple point of reference for repeating these workouts in future weeks.

An additional day 7 has also been added. This will be published later today and will be a long, conditioning only, workout.

 

Day 6 – Strength Endurance

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Home Workout 5

Posted 25th March 2020 by Jenna Fisher

All of this week’s workouts will be posted in one document after day 6 has been published.  This will give you a simple point of reference for repeating these workouts in future weeks.

Each day is split into two sections: Strength Endurance and Conditioning. Since we are working with lighter weights during this period you can either complete these back-to-back or in separate sessions (2 sessions per day or on 2 separate days). Either way, by the end of the week you will have approximately 14 workouts to play with, mix and match, repeat to try and better your performance, etc.; plus various warm-ups and post-workout chill.

Day 5 – video demo will be posted on instagram

 

A1. Weighted squat 2×20 reps:

3 sec eccentric (i.e. 3 secs to go down) and 5 sec pause at the bottom of each rep. Keep the KB in a goblet position on your chest throughout (or weight plate, or dead-ball, or DBs on your shoulders, or weighted BB on your back)

A2. Calf raises 2×40 reps (x20 toes out x20 toes in)

A3. *Slow* mountain climber 2×40 reps

 

B1. Seated (pike position) shoulder press 3×12-15

B2. Powell raise 3×10-12 each side

 

C1. Hammer curl – one and a quarter rep 3×10-12

C2. Lying tricep extension – long head focus (elbows remain above your head) 3×10-12

 

D1. Zotterman curl 3×14-16 (palms up on way up, palms down on way down) 

D2. Lying tricep extension – short head focus (elbows remain above your chest) 3×14-16

 

Conditioning

KB or DB

 

2 rounds – complete the whole workout once and then start again 

 

3 snatch – right arm

3 thruster – right arm

3 snatch – left arm

3 thruster – left arm

 

5 single arm swings – right arm

5 power snatch – right arm

5 single arm swings – left arm

5 power snatch – left arm

 

20 squat jumps

 

3 snatch – right arm

3 thruster – right arm

3 snatch – left arm

3 thruster – left arm

 

5 single arm swings – right arm

5 power snatch – right arm

5 single arm swings – left arm

5 power snatch – left arm

 

40 double unders

 

2 min plank hold

 

 

Home Workout 4

Posted by Jenna Fisher

At the end of the week, all the home workouts will be provided in one summary so that you have a quick reference for when you repeat them in future weeks.

Videos of the workouts are available on Instagram.

 

Day 4

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Home Workout 3

Posted 24th March 2020 by Jenna Fisher

Days 1 and 2 were split into four parts each: warm up, weighted strength endurance, conditioning, post-workout stretch. Both of these days can be done once every week.

 

Day 3 is going to be slightly different.

 

The strength endurance can still be completed in one session but the conditioning will take place on the hour every hour throughout the whole day. (Work permitting – obviously adjust this to whatever you can manage).

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Home Workout 2

Posted 23rd March 2020 by Jenna Fisher

Day 2 (check out Instagram for the video demo)

 

Before we start today let’s take a moment to think of the people who are in hospital and suffering the worst of this pandemic. Losing our usual training regime is no big deal in comparison x

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