Workout of the Day June 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
5 Push ups
10 squats
10 back ext

Part 2

3 Rounds

12 Kettlebell Kettlebell Swings to eye height
30 sec hold with kettlebell at chest height (2 hands)

This is a bit of a warm up. It shouldn't take long or be too stressful.

Part 3

Deadlift or Squat

5 sets of 5 reps

Keep this loading modest. Cut the reps per round back if it seems like a lot. I'd prefer to see a deadlift, but if you are not comfortable with it feel free to squat. Remember to keep the back flat when lifting off the floor. No spinal rounding. If anyone sees that, stop that person and fix them, or have them lower the load and try lifting with better form.

Part 4

Kettlebell Single leg RDL
4 sets of 12 per leg.

Keep these light and moving fast. Use only 1 kettlebell and put it in the same side as the leg which goes back.

Part 5

50-40-30-20-10

Jump ropes
Sit ups
Dumbell push press or push ups

You can also use a bar for the push press. There are lots of these so choose the load wisely. Break up your sets soon. Don't over reach. I put the push ups there as another option. Also feel free to lower the reps.



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

4x Run 0.5mi or row 800m Rest 3 min between attempts
5x Run 0.25mi or row 400m Rest 2 min between efforts
6x Run 0.12mi or row 200m Rest 1 min between efforts

Sub in 4 min bike, 2 min bike and a 1 min bike for each of the above.

This is also a lot. You can also go 3x, 4x, and 5x for the number of rounds. Or cut out one extra round more even and go 3, 4, 5.