Workout of the Day February 19, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Really look at the times for this workout! Part 3 a and b will take around 25-30 minutes, so if you don't think there will be enough time to fit it all in, don't do the back squats. But if you are feeling switched on and want to move though this workout with a purpose and a good cadence hit it all up.

Listed below is an Alt Workout. This is an alternate to the other listed workout. You will continue to see this posted as well.

Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

****Couch Stretch****

Part 2

Back Squat

4-4-4-4-4

Part 3

a) Every Minute for 7 Minutes

7 Pull ups
Max set of Unbroken skip ropes

If you don't make at least 10 skip ropes unbroken, start over, as soon as you mess up on the rope rest the remainder of the minute.

Rest till heart rate drops below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second sprint in Run, bike or row
30 Second Sandbag Ground to shoulder
30 Second sprint in Run, bike or row
Rest 90 seconds

There is no reset of the clock between movements, switch between quickly.

Alt Workout
Warm up good, include head to toe.

Part 1

3 Rounds


10 Ring Rows
3 push ups
5 squats
10 back ext

Part 2

a) Every Minute for 7 min

7 Push ups
7 Squats

Every minute perform 7 push ups and 7 squats, rest remaining time left in that minute
Rest till heart rate below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second bike
30 second sit ups
30 second bike
90 seconds rest

Move quickly between the bike and sit ups, ,the clock is continuous and doesn't reset between movements.

Stretch and water. Yaaaaa