Thursday, 12 January 2017

Workout of the Day January 13, 2016

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

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Dumbell Shoulder Press
Rest 60 seconds
10 Pull ups
Rest 60 seconds
Plank hold 60 sec
Rest 60 seconds

Part 3

4 Min
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

*** Rest 4 min ***

4 min
10 Dips
20 Air Squats




 The workout below is to be done the morning we get off.


The Next Morning Workout


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

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

45 min

1000M row or run 0.5 mi or bike hard for 4-5 min
100 Jump ropes
300' farmers carry (try for 45-55# per hand)
45 push ups

If time is an issue, warm up and skip part 1


No comments: