Workout of the Day October 23, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Shoulder Press
Build to a challenging single rep

Part 3

4 sets
10 Single arm bench press alternating sides
Rest 60 sec

Hold both dumbells at extension, bring the left side down then up, then do the right down and up. Do for 10 total reps.

Part 4

4 sets
8 Dumbell Tricep Roll Back
8 dumbell bent over row hand on bench
Rest 60 sec between sets

Make these heavy

Part 5

10 min
2,4,6,8...
Deadlifts
Step ups holding onto dumbells

Rest 4 min

5 min
2, 4, 6, 8...
Kettlebell Swings
Box jump or step ups with no weight

Go up by 2 reps each round

Part 6

Core
Side planks and plank
Pick times


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

Back squat
Lift every 45- 60 sec
12 sets of 2 reps at 65-70%

Part 2

 14 min

10 Push ups
20 Wall ball
10 Push ups
20 cal row

Part 3

5 Rounds
15 Toe Touches
25 Russian Twists w 45# plate