Workout of the Day February 9, 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

10 Pull ups
10 Push ups
10 back ext

Part 2

20 min

30 Cal  Row
20 Squats
15 Kettlebell Snatch (switch hands every 5 reps)
10 Step ups holding onto kettlebell

Sub in a 2 min bike or run for the row. I prefer to rows doe though.

Part 3

3 sets
Challenging set of hanging knee raises
Kettlebell Good morning (hold kettlebell to chest)

Part 4

3 Sets
1 min side plank per side
Rest 1 min between sets



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

Bench Press
Work up to a challenging set of 3 (85%)

Part 3

Push Press
Work up to a challenging set of 3 (85%)

Part 4

4 Rounds
10 Barbell Rows
Rest 60 Sec
10 Incline Tate press
Rest 60 sec

Part 5

50 Banded Bicep Curls
50 Banded Push downs

Part 6

6 Rounds

Stir the pot
10 sec each direction (20 sec total)
20 sec rest