Low Weight in Lockdown? High Reps it is!
Ok so this is a 6 day split with abs too. This is the easiest way you can use your equiptment without loads of changing weights.
I will prescribe each one of you what you should do in regards to the split over the week.
Each workout is to be done each day but abs can be done on the same day as another workout.
I cannot advise enough to get outside and get your cardio in that way, this is more strength so until the government tells us otherwise use the great outdoors for your cardio, run, swim in the sea or simply walk but we must get fresh air!
Any questions just shout, stay healthy guys, so much love xxxx
DAY 1-Legs & Glutes
Simple Sets, rest as needed
100 Squats 2 Second Pulse At Bottom
100 Back Lunges (one leg at a time) BB on Back
100 Curtsy Lunges (50 each leg, one leg at a time)
Tri set 4 Rounds
15 BB DEEP Side Squat
15 Split Leg RDL, each leg
15 Duck Stance RDL
200 reps Hip Thrusts, heavy as poss rest when needed
Finishers Simple Sets 2 sets 50
Jump Squats (weights on shoulders)
Donkey Kick to fire hydrant, band around thighs, 50each sde
DAY 2- Upper
Simple Sets 5 Sets 6-8
Press ups (hand release at bottom)/ clap press ups
Pyramid 5 Sets Total- 50,30,20 Increase weights each set
Chest Press Barbell
Superset With
Chest press Ball Squeeze ball at top
4 Rounds, First 2 sets 15 Reps, Second 2 sets reduce weight for 20 Reps
Military Press
Seated Lat Raises (use plates)
Bicep Curl to press, overhand
upto 2 Minutes rest, repeat for 4 rounds
Finishers
2 Sets 50
Tricep Dips
Tricep Kickbacks
DAY 3- Legs & Glutes
Simple Sets
100 RDL
100 Hip Thrusts
100 Front Lunges, alternative
Tri set 4 Rounds
20 Elevated Hells BB Squat
20 Rotational Front Lunge
20 Swing Lunges (each leg)
50 reps, each leg 1 leg Hip bridge, back on floor one leg elevated, 1 leg on chair, weight on pelvis
Finishers Simple Sets 2 sets 50
In out Jump Squats
Banded and Weighted Crab side step in squat
DAY 4-Upper
Simple Sets 5 Sets 20
Bent over Row
Power overhead press, count to 3 on way down (so use legs to drive up)
Pyramid 5 Sets Total- 15,20,30,15,20
Y'/I/T Riase, use plates or light weights
Superset With
2 Arm Bent Over Row but higher under chest bone
4 Rounds 10kg Bar
Straight Arm Pullover
Up Row
Snatch
upto 2 Minutes rest, repeat for 4 rounds
2 Sets 50
Plank shoulder taps (one tap =1 rep) rest when needed
Bicep curls, heavy as poss take rest as needed
DAY 5- Glutes, Shoulders, Abs
Simple Sets 5 Sets 15-20
1 Leg high step up (weights by sides/ on shoulders, keep one leg on at all times)
Banded Donkey to Fire Hydrant (each leg)
Circuit
As many rounds as possible in 15 minutes, tally it up.
30 Stay Low alternative Front Lunges
20 In Out Jumps
20 Goblet Squats
FINISHER
30 Side box step ups (one leg at a time, leg stays on box and dip down as come off with other leg, 15 each leg)
Shoulders
Simple Sets 5 Sets 8-10
Shoulder Press Barbell
Seated Lat Raises (Pulse at top if weight is too light)
Circuit
As many rounds as possible in 15 minutes, tally it up.
20 Front Raise
20 Lat Raises (pulse if weight light)
50 Shoulder Press
3 rounds
20 Around the worlds / Pull front raise to above head if bar
40 Underhand body Front Raise
ABS
As many rounds as possible in 15 Minutes, Tally it up
Take rest as needed
30 Ab Curls
30 Russian Twists
20 Shoulder Taps
20 Mountain Climbers (nice and slow)