Workout of the Day August 25, 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 Push ups
10 squats
10 back ext

Part 2

Dips
6 sets
5-10 reps

Rest as needed between sets.

Part 3

3 Rounds

Row 35 cals or bike 2 min hard or run 0.25mi on treadmill
15-20 pull ups or ring rows
50' single arm overhead  kettlebell lunge (switch at 25')

If running you can go 2 times around 89 or 3 around 88. If the overhead position is no good in the lunge, you can carry the load at one side, then the other

Part 4

4 Rounds

20 banded pull aparts
20 banded bicep curls
20 standing banded tricep extensions



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

Bike

3 rounds

5 sets of (10 min):

:30 sec moderate pace
:30 sec moderate/ hard pace
:30 sec hard pace
:30 sec easy pace

2 min rest between rounds

For this, go through the :30 mod; :30 mod/hard; :30 hard; :30 easy. This is 2 min. Repeat this till a total of 5 sets (10 min) have been done. Rest 2 min between rounds. Then repeat the same sequence for the next 10 min. This is a 34 min workout.

Pay attention to your pacing!

Part 3

3 sets

:45 sec side plank/ side
:45 sec plank

Rest as needed between