Workout of the Day January 21, 2018

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

There is lots to do. Move with purpose.

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext

Part 2

24 min

In teams of 2

3 Pull ups

6 push ups

9 hanging knee raises

12 kettlebell to eye height

15 cal on the rower

Alternate movements between the partners. Partner 1 does the pull ups, partner 2 does the push ups, partner 1 does the hanging knee raises etc.

Part 3

3 sets

45 sec side plank right side

45 sec prone plank

45 sec side plank left side

Part 4

Lunge

TB/ The Next Day 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. 

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat

Build to a challenging set of 3

-20% for 2 sets of 5

Remember to keep the chest and elbows up as you descend. Brace hard. If you aren't as familar with this load modestly.

Part 3

Deadlift

10 sets of 2
Rest 60 sec between sets 

Load should be like 70%. Not too heavy and should move well. Watch the video. If you are new to this keep it very modest, or do 5 kettlebell suitcase deadlifts per side.

Part 4

Single leg barbell RDL

4 sets of 8 reps per leg

Rest 60 sec between sets 

 Part 5

Goblet squats

3 sets of 15 to a bench or box

Part 6

banded ab pull downs

accumulate 100 reps