Workout of the Day September 23, 2017

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 per side of single side kettlebell suitcase deadlift
Rest 45 sec
8 Dumbell l sit press
Rest 45 sec
45 sec plank
Rest 45 sec

Part 3

5 min 
10 Dumbell push press
15 Kettlebell Swings

Rest 2 min then

5 min
5 pulls ups
10 step ups holding dumbells

Part 4

Tabata Core
Stir the Pot
and side planks

Lunge if time permits



 TB

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

Same as above. As well as part 3




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 Push ups
10 squats
10 back ext


Part 2

Back Squat

Build to a challenging set of 3
-20% and do as many reps as possible per set, 2 sets

Part 3

Bench Press
10-10-10

Part 4

Alternating every min on the min
 For 10 min

Min 1:15 Overhead tricep extensions
Min 2:  7 Plyo push ups