Workout of the Day February 25, 2019

  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

5 Push ups
10 squats
10 back ext

Part 2

Dumbell Bench Press
4 sets of 7

Part 3

Pull ups

10 sets of 5 reps

Part 4

3 Rounds

27 Kettlebell Swings
Bike hard 2 min or run 0.25 mi or row 500m
21 Push ups

Part 5

100 Russian Twists


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

Back Squat

4 sets of 8

Part 3

4 Sets
8/ side reverse lunges holding onto dumbells
Rest 60 sec

Part 4

4 sets
12 Suitcase deadlifts (use kettlebell or barbell)
20 Banded Kettlebell swings
Rest 60 sec

Part 5

4 sets

:45 sec per side, side plank
:45 sec prone plank
Rest 15 sec between planks and 1:15 between sets