Workout of the Day March 26, 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 squats
10 back ext

Part 2

5 Rounds
Every 8 min complete one round of:

20 Lunges holding onto dumbells
15 dumbell push presses
15 squats holding onto dumbells
0.25 mi run or 500M row or 2 min bike

For this workout, you will have 8 min to complete the 4 movements above. If it takes you 4 min to complete the the work, you rest the remainder of the 8 min (4 min). Once at the 8 min mark, start the next round. Do 5 rounds of this. For the dumbell squats, hold the dumbells on the shoulders.

Part 3

3-4 rounds
45 sec side plank per side
45 sec front rack kettlebell carry.

Rest as needed.


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

7 Push ups
10 squats
10 back ext

Part 2

Bench Press

9 sets of 3 reps

The bar should be moving fast.

Part 3

Seated Arnold Press
5 sets of 10 reps
Rest 90 sec

Part 4

4 rounds

8 Pull ups
Rest 60 sec
10 Hammer Curls
Rest 60 sec

Part 5

3 Rounds

10 Dumbell Pull overs
Rest 60 sec
20 Diamond Push ups
Rest 60 sec

Part 6

3 Rounds
30 Russian Twists holding onto a plate.