Workout of the Day December 31, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
5 back ext

Part 2

Squat

3 Reps
3 sec down + 3 sec pause in the bottom
Work up to a challenging set

Choose back or front squat. Dealers choice.


Part 3

4 sets
12 Glute bridges w barbell
Rest 60 sec

Part 4

4 Sets
10 kettlebell suitcase deadlifts per side
15 banded kettlebell swings
Rest 60 sec between sets

Part 5

4 Sets
15 v ups
20 Banded good mornings or back ext


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 squats
10 back ex

Part 2

5 min
Row 200m
15 push ups

 Rest 3 min

5 min
10 pull ups or ring rows
10 l sit press

Rest 3 min

5 min
15 Standing med ball throw against wall
15 Kettlebell swings

Do as many rounds as possible in each 5 min time frame.

Part 3

4 Rounds
45-60 sec per position
L side plank + R side plank + plank

Rest 15 sec between postions and 75 sec between rounds