Workout of the Day April 11, 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

Front Squat
5 sets of 4 reps

The bar should be moving quick.

Part 3

5 sets of 10 per leg

Bulgarian Split squats

Hang onto dumbells on side to increase the stress. Take this part out if you are worried about sore legs. Today has a lot of legs.

Part 4

10 min

10 Med ball cleans
20 Russian Twists holding onto med ball
30 wallking lunges holding on to med ball

Do all 3 movements for the 10 min. Do the cleans, twists then lunges. Then start over and continue for 10 min.

Part 5
If time permits

3- 4 sets

60 sec plank on elbows
10 plank knee to elbow


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 squats
10 back ext

Part 2

4 Rounds

25 Push ups
500M Row

Rest 2 min between rounds

Part 3

6-8 rounds
Stir the pot
10 sec per direction 20 sec rest

Then:

Tabata (8 rounds 20 on 10 off)
Side planks (alternate sides every set, total 4 per side)