Workout of the Day July 22, 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 15 min
Build to a challenging set of 3
Tempo Back Squat
3 sec down, 2 sec pause in the bottom

Part 3

Bike 4 min
20 Jump Squats Holding a dumbell in goblet style
Bike 3 min
15 Jump Squats Holding a dumbell in goblet style
Bike 2 min
10 Jump Squats Holding a dumbell in goblet style
Bike 1 min
5 Jump Squats Holding a dumbell in goblet style

Increase the biking intensity each round, and increase the load on the jumping goblet squat each round. For the jumping squat, you only need to leave the ground about an inch or two. Sub in a run, or row for the bike.

Part 4

4 sets

60 sec side plank per side
Rest 60 sec between


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

9 Min
Every min on the min
3 shoulder press

Part 3

4 sets
10 Dumbell tricep kick backs
12 Bent over barbell Rows
Rest 60 sec

Part 4

4 sets

20 dumbell floor press
12 bent over reverse flies
Rest 60 sec

Part 5

100 Russian Twists