January 2021 GYM Training Program

GYM Session 1 - Jan 2021

Warm Up

Row/bike for a 2-5minutes

Movement

3 rounds

12 Shoulder circles

12Thread the needle

Muscle

3 rounds (Choose a suitable weight so that you can perform all reps with good form)

10 Barbell squats

10 Pendlay Row

Rest 90secs after each round

Heart

5 rounds (No time limit but no rest)

10 Dumbbell Thrusters

12 Step Ups (Bodyweight and fast)

GYM Session 2 - Jan 2021

Warm Up

Row/bike for a 2-5minutes

Movement

2 rounds

10 Scapular Retractions

10 Glute Bridges

Muscle

3 rounds (Choose a suitable weight so that you can perform all reps with good form)

10 Shoulder Press

10 Lat Pulldowns

10 Bench dips

Rest 90secs after each round

Heart

3 rounds ( No time limit but no rest)

45sec plank

30 Dumbbell Rows (15each)

10 Calorie Airdyne Bike

GYM Session 3 - Jan 2021

Warm Up

Row/bike for a 2-5minutes

Movement

2 rounds

16 Bird dog

10 Crossovers

Muscle

3 Rounds (Choose a suitable weight so that you can perform all reps with good form)

10 Barbell Deadlift

15 Strict form push ups

6 Single leg KB deadlift (each leg)

Rest 90sec after each round

Heart

4 rounds (No time limit but no rest)

12 Slam balls

15 Sit ups

3min rest

Finisher

1.5km row

Gym Session 4 - Jan 2021

Warm Up

Row/bike for 2-5mins

Movement

2 rounds

10 Shoulder Circles

10 Scorpions

Muscle

3 rounds

12 Bench Press

12 Seated Row

Heart

3 rounds

20 Mountain Climbers

20 Russian Twists

10 Leg Raises