Julie Wing PT

This week's circuit with Caroline. Getting over her fear of squat jumps and working on that co-ordination 😂 Well done for pushing though it even you didn't think you could! 💪🏋

Circuit 1 - 3 rounds
200m Ski
200m Row

Circuit 2 - 3 rounds
1 Minute air bike
10x Squat jumps
10x Sit ups

Circuit 3 - 3 rounds
20x Russian twists
10x Leg raisers
20x Heel reaches

Yesterday's full body weights session with Caroline. Building it back up after a little break. Did so well! 💪🏋‍♂️

Back
10x 45kg Assisted pull ups - 3 rounds

10x 18kg Pin loaded lat pull down - 3 rounds

Chest
10x 18kg Pec dec - 3 rounds

Legs
10x 18kg Hip Abductor - 3 rounds

10x 18kg Hip Adductor - 3 rounds

Sunday morning circuit with Mike & Nikki. Smashed it this morning! 💪🏋🏋‍♂️

Circuit 1 - 3 rounds
200m Ski
200m Row

Circuit 2 - 3 rounds
10x Dumbbell thrusters
10x Kettlebell swings
30x Box toe taps

Circuit 3 - 3 rounds
10x Dumbbell lunges
10x Dumbbell shoulder press
10x Box side steps

First circuit back with Caroline last night. Worked super hard well done! 💪🏋

Circuit 1 - 3 rounds
10x 10kg Barbell clean & press
10x 8kg Kettlebell swings
10x 5kg Dumbbell single arm sn**ch

Circuit 2 - 3 rounds
10x Walkouts
10x 5kg Dumbbell sits up
20x 5kg Dumbbell Russian twists

Tonight's leg session with Mike & Nikki. Well done both worked super hard! 💪🏋‍♂️🏋

Superset - 3 rounds
10x Barbell squats
10x Kettlebell swings

Superset - 3 rounds
10x Barbell deadlifts
10x Single arm kettlebell swings

10x Leg press - 4 rounds

10x Lying leg curl - 3 rounds

To failure - 3 rounds
Calf press

After little break from Caroline she's back. Easing her back in with some weight machines 💪🏋

10x Leg extension - 3 rounds

10x Lying leg curl - 3 rounds

10x Pin loaded chest press - 3 rounds

10x Lat pull down - 3 rounds

Superset - 3 rounds
10x Pin loaded seated row wide grip
10x Pin loaded seated row close grip

10x Cable seated row - 3 rounds

Today's leg session with Mike & Nikki. Worked super hard as always! 💪🏋‍♂️🏋

10x Smith machine squats - 3 rounds

10x Smith machine lunges - 3 rounds

10x Leg press - 3 rounds

Calf press to fail - 3 rounds

10x Leg extension- 3 rounds

Tonight's upper session with Mike & Nikki. Another hot one but both got through it 💪🏋‍♂️🏋

Chest

Superset
10x Dumbbell chest press - 3 rounds
10x Dumbbell close grip chest press - 3 rounds

10x Pec dec - 3 rounds

Back
10x Lat pull down - 3 rounds
10x Close grip lat pull down - 3 rounds

10x Pin loaded lat pull down - 3 rounds

Shoulders

Superset
10x Pin loaded wide grip shoulder press - 3 rounds
10x Pin loaded close grip should press - 3 rounds

Circuit with Mike & Nikki today. Worked super hard even in this heat! 💪🏋‍♂️🏋

Circuit 1 - 3 rounds
Sled pull there & back
200m Row
Farmer's carries
10x s
Single arm sn**ch

Circuit 2 - 2 rounds
10x Kettlebell swings
10x Sandbag clean & press
30 Seconds battle ropes
Sprint there & back

Fully body weights session with Mike & Nikki tonight 💪🏋‍♂️🏋‍♀️

Chest
10x Pec dec - 4 rounds
10x Pin loaded chest press - 4 rounds

Back
10x Seated cable row - 3 rounds
10x Each arm dumbbell single arm row - 4 rounds

Legs
10x Squats - 4 rounds
10x Lying leg curl - 3 rounds