Julie Wing PT

Upper body session with Caroline last night. Trying new machines and hitting PBs! Well done you did so well! 💪🏋‍♀️

10x 20kg Plate loaded diverging lat pull down - 3 sets

10x 8kg Dumbbell single arm rows - 3 sets

10x 11kg Pin loaded chest press - 3 sets

10x 5.6kg Pin loaded shoulder press - 3 sets

Last night's weights session with Caroline. Worked so hard last night with the super sets and upping the weights! 💪🏋‍♀️

Superset - 3 sets
10x 18kg Leg extension
Walking lunges there & back

Superset - 3 sets
10x 29kg Leg press
10x Squats

Superset - 3 sets
10x 5kg Dumbbell chest press
10x 4kg Dumbbell close grip chest press

10x 18kg Pec dec - 3 sets

This week's circuit with Caroline. Well done for completing it worked super hard! 💪🏋‍♀️

Circuit 1 - 3 rounds
200m Row
10kg Sled sprint there & back
10x 4kg Ball butterfly sit ups

Circuit 2 - 3 rounds
10x 10kg Plate floor to overhead
10x 6kg Kettlebell single arm sn**ch
20x Bicycle crunches

This morning's circuit with Mike & Nikki. A good finish to end the week and start a new week. Worked super hard as always! 💪🏋‍♀️🏋‍♂️

Circuit 1 - 3 rounds
10x Barbell shoulder press
10x Plate floor to overhead
2 laps of farmer's carries

Circuit 2 - 3 rounds
10x Tricep dips
10x Sit ups
10x Dumbbell thrusters

Finisher
200m Ski
200m Row

Upper body session with Caroline last night. Getting stronger each session slowing building it back after the hiatus ! 💪🏋‍♀️

10x 45kg Wide grip assisted pull ups - 2 sets

10x 45kg Close grip assisted pull ups - 2 sets

10x 18kg Seated cable rows - 3 sets

10x 9kg Cable rope bicep curls - sets

Upper with a ski and row finisher with Mike & Nikki tonight. Well done worked super hard and come a long way since week 1! 💪🏋🏋‍♂️

10x Pin loaded lat pull down - 3 rounds

10x Plate loaded lat pull down - 3 rounds

Super set
10x Dumbbell chest press
10x Dumbbell close grip press

10x Barbell chest press

Finisher - 4 rounds back to back
10 Cal Ski erg
10 Cal Rower

Tough circuit tonight with Mike & Nikki. Some improvements to be made on the deadlifts. Worked super hard tonight well done! 💪🏋🏋‍♂️

Circuit 1 - 3 rounds
10x Dumbbell thrusters
10x Kettlebell swings
10x Barbell deadlifts

Circuit 2 - 3 rounds
10x Duncan reverse lunges
10x Barbell upright row
10x Kettlebell goblet squats

Circuit 3 - 3 rounds
10x Barbell cleans
10x Dumbbell single arm sn**ch
10x Sit ups

Last night's circuit with Caroline. Tough sweaty one - worked super hard ! 💪🏋

Circuit 1 - 3 rounds
50kg Sled push there & back
200m Row
10kg Sandbag walking lunges there & back

Circuit 2- 3 rounds
50kg Sled pull there & back
10x 10kg Sandbag clean & press
16kg Kettlebell farmer's carries around the track

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