Workout of the Day August 15, 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

4 sets
3-5 Towel Pull ups
Rest 10-15 sec
3-5 Towel Pull ups
Rest 10-15 sec
3-5 Towel Pull ups
Rest 10-15 sec
Rest 2 min

Part 3

20-15-10
Dips
Rest 2 min between sets

Part 4

4 sets

Every 4 min on the min
30-40 Jump Ropes
12-15 v ups or hanging knee raises
30-40 jump ropes
12-15 Push ups

Complete the above movements one time through every 4 min.

Part 5

21 cal bike
21 Kettlebell swings or sandbag over the shoulder
Rest 2 min
15 cal bike
15 kettlebell swings or sandbag over the shoulder
rest 1 min
9 cal bike
9 kettlebell swings or sandbag over the shoulder


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

Row 50 cal
Bike 50 cal
Rest 3 min
Row 40 cal
Bike 40 cal
Rest 3 min
Row 30 cal
Bike 30 cal
Rest 3 min
Row 20 cal
Bike 20 cal
Rest 3 min
Row 10 cal
Bike 10 cal
Rest 3 min