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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




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