Andys Fitness

22/09/2026

Titan Mode (full body)

Complete each exercise for 1 minute x4 rounds. Rest between rounds for as long as if takes you to fully recover.
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Goblet Squat and Press
Sky Tapper
M-Climbers
Curl and pres
Side steps
Lat Pull (k-bell)
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Optional Finisher: Complete 100 squat jump in a fewer sets ads possible. Anything under 6 sets is good.

20/09/2026

Monday 21st September 2026 Zoom meeting.

Join Zoom Meeting
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Meeting chat link
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Back To Shaolin

Phase 1:iInterval timer set for 24 rounds of 20 work, 10 rest. Rotate through the following exercises for 20 seconds each until the time is up.
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1. Push-ups
2. Sit-ups
3. Squats
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Phase 2: Hold the following isometric holds for 60 seconds each, then 50, 40, 30, 20, 10 straight through with zero rest. .
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1. Plank
2. High Plank (push-up position arms fully extended)
3. Squat hold
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Optional Finisher: Flip a coin 20 times. Each time it lands on tails complete 5 Squat, curl, and press.

15/09/2026

Wednesday 16th September 2026 Zoom meeting.

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Meeting chat link
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Circuit Sniper
Method: 6 exercises with two different rep ranges to reflect a slightly easier and slightly harder option.

1: Push-ups: (15/30)
2: K-bell Squat Press 15/20
3: Sit-ups (15/20
4. Bent over row (15/30)
5.Lat arm raises (15/20)
6. Tricep kick backs (15/20)

Circuit Training: Complete each exercise for 45 sec work, 15 seconds rest x4 rounds straight through ( Timer set for 24 rounds of 45sec work, 15 rest).
Objective: The goal is to surpass your target reps with each exercise.

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13/09/2026

Monday 14th September 2026 Zoom meeting.

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Meeting chat link
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

TNT Select
Method: 6 exercises

• Dumbell curl and press
• Goblet Squat
• Alternating Shoulder press
• Sit ups
• Slow Bicycle crunch
• Speed freaks

Round 1: Complete each exercise for 1-minute straight through. Once finished, choose an exercise from the list to complete for a 4-minute Tabata (20/10 x 8).

Round 2: Complete each exercise for 1-minute straight through. Once finished, choose an exercise from the list to complete for a 3-minute Tabata (20/10 x 6).

Round 3: Complete each exercise for 1-minute straight through. Once finished, choose an exercise from the list to complete for a 2-minute Tabata (20/10 x 4)

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09/09/2026

Just putting it out there.
Is anyone interested in online PT

08/09/2026

──────────
Wednesday 9th September 2026 Zoom meeting.
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Meeting chat link
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

In-between Hero

Method: Complete each exercise for 20 seconds work, 10 seconds rest x3 rounds straight through with interval timer set for 21 rounds of 20 work, 10 rest.

Round 1:
• Squats
• Hold the low squat position
• Squat jumps
• Hold the low squat position
• Lunges
• Hold the low squat position
• Bob and Weave (with or without k-bell)

Round 2: Core
• Sit Ups
• Hold the plank position
• Leg Drops
• Hold the plank position
• Shimmies
• Hold the plank position
• Windmills

Round 3: Upper Body
• Shoulder Press
• Hold the push-up position
• Press Ups
• Hold the push-up position
• Lateral arm raise
• Hold the push-up position
• Bent over row

06/09/2026

Monday 7th September 2026 Zoom meeting.
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Meeting chat link
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Title: Test Titan (upper)
Complete as many rounds as you can in 25-minutes.
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10 DB Bent Over Row
10 DB Chest Press
10 DB Double Curl
10 DB Renegade Row
10 Dragon Press Right
10 Dragon Press Left
10 Switch Pull
10 Walk Downs
10 Burpees
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Score: Your score is the number of complete rounds and the exercise you finish on. I.e., 10 rounds and exercise 5 would be a score of 10.5. Finish the exercise you're on when the time stops.

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25/08/2026

Wednesday 26th August 2026 Zoom meeting.
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Title: 2's Up
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Complete 2 reps of each exercise then 4, 6, 8 and so on adding an extra 2 reps to each exercise after each round for as many rounds as possible in our 24 minutes.
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1.Depth Jump( ( jack to sumo squat)
2.DB Deadlift Curl
3.DB Chest Press
4.Star Sit-Ups
5.Swings
6.Lat Pull Extension
7.Reverse Jack In The Box( Rev Lunge to 1 jack)
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Optional Finisher: Hold the plank for a maximum of 5-minutes. Let me know how well you do

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23/08/2026

Monday 24th August 2026 Zoom meeting.
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Title: Core Ignition

Round 1: Complete each exercise for 60 seconds by setting your timer for 7 rounds of 60 work, 15 rest.
Round 2: Complete each exercise for 50 seconds by setting your timer for 7 rounds of 50 work, 15 rest.
Round 3: Complete each exercise for 40 seconds by setting your timer for 7 rounds of 40 work, 15 rest.
Round 4: Complete each exercise for 30 seconds by setting your timer for 7 rounds of 30 work, 15 rest.
Round 5: Complete each exercise for 20 seconds by setting your timer for 7 rounds of 20 work, 15 rest.
Round 6: Complete each exercise for 10 seconds by setting your timer for 7 rounds of 10 work, 15 rest.
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Rest: If needed, rest for 1-minute max between rounds.
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Reverse Crunch( Tuck ups
Shimmies (shoulder off the floor)
K-bell Swings
Cross Overs
Plank fwd hand taps
Sky Tapper
8x M-Climber -1x Burpees
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Optional Finisher 1: Complete 100 Mountain Climbers (both knees in towards the body is one rep). When finished, complete 5 push-up for each time you stopped to rest.

18/08/2026

Wednesday 19th August 2026 Zoom meeting.
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Meeting ID: 788 5171 8845
Passcode: 7xBpCr

30 sec Accumulator:
With Dumbbells

Round 1
1. Squats
2. Single arm sn**ch( 15sec each arm)
3. Chest flye
4. Glute bridge with chest press
5. Bicep Curls
6. High Pull

Round 2
7. Thrusters
8. Alt Lunges with front raise
9. Tricep Kick Backs
10. Russian twist
11. Seated lateral arm raise
12. Pistons

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