Workout of the Day December 2, 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
5 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 75%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip


Part 3


Dumbell Floor Press


4 sets of 10 reps


Part 4


100 Kettlebell swings
every min on the min, starting at zero, perform
6 v ups (or situps)
8 push ups
10 air squats


For this, at the start do the v ups, push ups and squats then pick up the kettlebell and start to swing. Do this till the 1 min mark, then perform the v ups, push ups and squats again. Follow this pattern till you complete the 100 reps of the kbs. Rest as needed and feel free to take a min off to recover. After the initial start up you should be done the  v ups, push ups and squats in around the 40 sec mark.

Part 5

4 sets

Banded row from a plank
10 reps per side






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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

2 Rounds
4 min Bike
25 Goblet squat
1 km Row
25 Devils Press

Part 3

4 Rounds

45 sec side plank per side
12 pike ups on rower