Workout of the Day April 22, 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

Row 800-1000m
50 step ups
2:30 on the bike
Rest 1 min

This is a longer piece. You can run 0.25 to 0.5 mi on the tread mill instead of the row. If you run this distance, you best be comfortable with distance if you do the 0.5 as that's a total of 2.5mi (4km).

Or you can bike hard for 3.5-4 min instead of row and run 0.25 instead of bike.

If you are rowing and want a different measurement do 60 cals.

You can also mix and match my suggestions. This will likely take around 50 min total.


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 Push ups
10 squats
10 back ext

Part 2

 30 Towel Pull ups

You can also take one of the battle ropes and drape it over the pull up bar. Break up work early, don't do a big set out of the gate.

Part 3

5 Sets
6 Plyo push ups
Rest 60 sec

Walk your hands down off the plate

Part 4

3 sets
10 Barbell rows
12 Bicep curls

Part 5

4 sets
45 sec per side, side plank
20 sit ups