Gym

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WORKOUT 1 WHOLE BODY

WARM UP - Whole Body Warm Up

CARDIO

5 Mins Cardio - Bike/Run

Increase resistance each minute


BANDWORK

Crab Walks x 10

Front & Back x 10 (each side)

Bridges x 10

Marches x 10

Clam shells x 10 (each side)

Windmill Press ups x 10


MOBILISE

Bear Crawls side on x 10 (each side)

ITYW x 3 Rounds

Hand walks x 5

Lunge twist press with Dowel x 10

Worlds Greatest Stretch x 5 (each side)


3 MINS PERSONAL FOCUS

This is the time to identify & focus on any areas

that need extra attention for me my hips need

that extra bit of work to open up, so I spend

these 3 mins on opening these.


POTENTIATE & BALANCE

Overhead Dowel Squat x 10

Lunge & Twist with Dowel x 10

3 Point Pistol squat x 5 (each leg)

Single leg Gym ball squat




TO FINISH

CORE - 4 Rounds - No Rest

Wood Chop x 6 each side

Superman x 6 each side

KB Single Leg RDL’s x 6 each side

ITYW x 5


COOL DOWN

5 minute Cardio - Bike or Run

Hex Bar Deadlift

BB Bench Press

DB Single Arm Row

DB Lunges (each side)

DB Shoulder Press

Step Up into Single Leg RDL (each side)

Single Arm Jammer Press

Chin Up

Med Ball Push Ups


WORKOUT 3 WHOLE BODY

WARM UP - Whole Body Warm Up

CARDIO

5 Mins Cardio - Bike/Run

Increase resistance each minute


BANDWORK

Crab Walks x 10

Front & Back x 10 (each side)

Bridges x 10

Marches x 10

Clam shells x 10 (each side)

Windmill Press ups x 10


MOBILISE

Bear Crawls side on x 10 (each side)

ITYW x 3 Rounds

Hand walks x 5

Lunge twist press with Dowel x 10

Worlds Greatest Stretch x 5 (each side)


3 MINS PERSONAL FOCUS

This is the time to identify & focus on any areas

that need extra attention for me my hips need

that extra bit of work to open up, so I spend

these 3 mins on opening these.


POTENTIATE & BALANCE

Overhead Dowel Squat x 10

Lunge & Twist with Dowel x 10

3 Point Pistol squat x 5 (each leg)

Single leg Gym ball squat




TO FINISH

CORE - 4 Rounds - No Rest

Wood Chop x 6 each side

Superman x 6 each side

KB Single Leg RDL’s x 6 each side

ITYW x 5


COOL DOWN

5 minute Cardio - Bike or Run

Back Squat

DB Incline Bench Press

Swiss Ball Horizontal Chin Ups

Alternate Lunge into Press

Bent Over Lat Raise

Hip Thrusters

Lying Tricep Extensions

Farmers Walks

Press Up

To Finish

TO FINISH

CORE - 4 Rounds - No Rest

Wood Chop x 6 each side

Superman x 6 each side

KB Single Leg RDL’s x 6 each side

ITYW x 5


COOL DOWN

5 minute Cardio - Bike or Run

Wood Chop

Superman

KB Single Leg RDLs

ITYW