Workout of the Day November 16, 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.

Have a look at both days workout, choose one you want to do. The Next day workout has more a strength/ strength accessory focus and today's a more aerobic.


Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Run or Row
2 min warm up pace
26 min of:
30 sec easy
30 sec moderate/ hard
2 min cool down pace

Part 3

100 v ups or sit ups


TB/ The Next Day


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
12 sets of 2 reps @ 70-75% load
Do a sec every 45-60 sec

Part 3

Weighted Good Mornings
4 sets of 8 reps

Part 4

Single Leg RDL with one dumbell
4 sets of 10 per side

Part 5

3 sets

15 Pull ups
25 cal Row
15 Goblet Squats