Andys Fitness

09/09/2026

Just putting it out there.
Is anyone interested in online PT

08/09/2026

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Wednesday 9th September 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

In-between Hero

Method: Complete each exercise for 20 seconds work, 10 seconds rest x3 rounds straight through with interval timer set for 21 rounds of 20 work, 10 rest.

Round 1:
• Squats
• Hold the low squat position
• Squat jumps
• Hold the low squat position
• Lunges
• Hold the low squat position
• Bob and Weave (with or without k-bell)

Round 2: Core
• Sit Ups
• Hold the plank position
• Leg Drops
• Hold the plank position
• Shimmies
• Hold the plank position
• Windmills

Round 3: Upper Body
• Shoulder Press
• Hold the push-up position
• Press Ups
• Hold the push-up position
• Lateral arm raise
• Hold the push-up position
• Bent over row

06/09/2026

Monday 7th September 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Title: Test Titan (upper)
Complete as many rounds as you can in 25-minutes.
-
10 DB Bent Over Row
10 DB Chest Press
10 DB Double Curl
10 DB Renegade Row
10 Dragon Press Right
10 Dragon Press Left
10 Switch Pull
10 Walk Downs
10 Burpees
-
Score: Your score is the number of complete rounds and the exercise you finish on. I.e., 10 rounds and exercise 5 would be a score of 10.5. Finish the exercise you're on when the time stops.

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25/08/2026

Wednesday 26th August 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Title: 2's Up
-
Complete 2 reps of each exercise then 4, 6, 8 and so on adding an extra 2 reps to each exercise after each round for as many rounds as possible in our 24 minutes.
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1.Depth Jump( ( jack to sumo squat)
2.DB Deadlift Curl
3.DB Chest Press
4.Star Sit-Ups
5.Swings
6.Lat Pull Extension
7.Reverse Jack In The Box( Rev Lunge to 1 jack)
-
Optional Finisher: Hold the plank for a maximum of 5-minutes. Let me know how well you do

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23/08/2026

Monday 24th August 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Title: Core Ignition

Round 1: Complete each exercise for 60 seconds by setting your timer for 7 rounds of 60 work, 15 rest.
Round 2: Complete each exercise for 50 seconds by setting your timer for 7 rounds of 50 work, 15 rest.
Round 3: Complete each exercise for 40 seconds by setting your timer for 7 rounds of 40 work, 15 rest.
Round 4: Complete each exercise for 30 seconds by setting your timer for 7 rounds of 30 work, 15 rest.
Round 5: Complete each exercise for 20 seconds by setting your timer for 7 rounds of 20 work, 15 rest.
Round 6: Complete each exercise for 10 seconds by setting your timer for 7 rounds of 10 work, 15 rest.
-
Rest: If needed, rest for 1-minute max between rounds.
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Reverse Crunch( Tuck ups
Shimmies (shoulder off the floor)
K-bell Swings
Cross Overs
Plank fwd hand taps
Sky Tapper
8x M-Climber -1x Burpees
-
Optional Finisher 1: Complete 100 Mountain Climbers (both knees in towards the body is one rep). When finished, complete 5 push-up for each time you stopped to rest.

18/08/2026

Wednesday 19th August 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

30 sec Accumulator:
With Dumbbells

Round 1
1. Squats
2. Single arm sn**ch( 15sec each arm)
3. Chest flye
4. Glute bridge with chest press
5. Bicep Curls
6. High Pull

Round 2
7. Thrusters
8. Alt Lunges with front raise
9. Tricep Kick Backs
10. Russian twist
11. Seated lateral arm raise
12. Pistons

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16/08/2026

Monday 17th August 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

HIIT Assemble

Method: 3x lower, 3x core and 3x upper body exercises.

Lower
1. Goblet Squats
2. Deadlifts
3. Squat Pulse

Core
1. Plank
2. Mt Climbers
3. Sit Ups

Upper
1.Push Ups
2. Bent Over Rows
3. Shoulder press

Round 1: Complete each exercise for 45 seconds work, 15 seconds rest straight through ( interval timer set for 9 rounds of 45/15)

Round 2: Choose your favourite lower, core and upper body exercise. Complete your chosen three exercises for 4 minutes each at the interval 20 work, 10 rest. That’s 8 rounds of 20/10 per exercise. Complete the drill straight through with interval timer for 24- rounds of 20/10.

09/08/2026

Monday 10th August 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Mixed Intervals

Method: 6 exercises

Round 1: Complete each exercise for 1-minute straight through with zero rest. Complete six rounds. After each round, subtract 10 seconds from each station (I.e., 60 seconds per station, then 50, 40, 30, 20, 10.

30 sec rest between rounds rest between rounds.

1. K/bell swing
2.Shoulder Press
3.Deadlift
4.Lateral arm raise
5.Goblet Squat
6.Plank

02/08/2026

Monday 3rd August 2026 Zoom meeting.
Join Zoom Meeting
https://us04web.zoom.us/j/78851718845?pwd=yfpvMQA4JO9FHipTuEQH1VZKMqbEEx.1

Meeting chat link
https://us04web.zoom.us/launch/jc/78851718845

Meeting ID: 788 5171 8845
Passcode: 7xBpCr

Devils Drop 440

Method: Four exercises (1 lower, 1 core, 1 upper, 1 cardio).
Complete 20 reps of each exercise, then 18, 16, 14, 12, 10, 8, 6, 4, 2 for time (440 reps).
1. Goblet Squat
2. Sit ups
3. Lateral arm raise
4. Thrusters

Note: When you finish, You can either do 10x squat pulse, 10x squats, 10x ankle raise and work through it repeatedly, or you can jog on the spot

01/08/2026

The boy has skills lol