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Kirsty Hendey - Training Plan

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DAY 1

Exercise | Reps | Sets

  • Sumo Deadlifts - 12 x 3 sets 
  • Straight leg deadlift - 12 x 3 sets 
  • Cable kick back - 14 x 3 sets
  • Barbell Glute bridge - 12 x 3 sets 
  • Nordic curls - 12 x 3 sets 
  • Frog reverse hypers - 20 x 3 sets

DAY 2

Exercise | Reps | Sets 

  • Deadlifts - 10 x 4 sets
  • Lat pull down - 10 x 4 sets
  • Seated cable row - 10 x 4 sets
  • Barbell curl - 10 x 4 sets
  • Supinated bicep curls - 10 x 4 sets
  • Chin ups - 6 x 4 sets

DAY 3

Exercise | Reps | Sets

  • Push Ups - 12 x 3 sets
  • Barbell bench press - 12 x 3 sets
  • DB shoulder press - 12 x 3 sets
  • Leaning dumbbell lateral raise -12 x 3 sets
  • Tricep dips - 12 x 3 sets 
  • Tricep straight bar pushdown - 12 x 3 sets

DAY 4

Exercise | 20 min | *AMRAP

  • 50 pull ups or scale down to ring rows 
  • 21 thrusters 
  • 400m run
  • 21 thrusters 
  • 800m run 
  • 50 pull ups or scale down to ring rows 

*As many reps as possible

DAY 5

Exercise | 20 min | *AMRAP

  • 2 min row for calories
  • 400m run

*As many reps as possible

DAY 6

Exercise | 20 min | *AMRAP
  • 10 cals on assault bike
  • 10 kettlebell swings
  • 10 air squats
  • 10 press ups 
  • 10 plate to ground overhead
  • 10 burpees
  • 10 dumbbell snatches 
  • 10 cals on ski erg
  • 10 d-ball over shoulder
  • 10 deadlifts

*As many reps as possible

DAY 7

Rest or Yoga

Author: Kirsty Hendey

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