Workout of the Day February 12, 2020

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 5 Back Squats

Use the tempo:
3 sec down and 2 sec pause in the bottom
use 7-8 sets to get there
This will be a lighter load than a regular set of 5 reps

Part 3

4 sets

8 reverse lunges/ leg (front foot elevated and holding dumbells if you are able)
Rest 60 sec

This can be made more challenging by placing you front foot on a plate, and putting a dumbell in each hand.

Part 4

1 Round
21 thrusters
21 sit ups
Into:
2 Rounds
15 thrusters
15 sit ups
Into:
3 rounds
9 thrusters
9 sit ups

Use dumbells or a barbell for the thrusters.

Part 5

Dumbells overhead sit ups
5 sets of 5 reps
Make sure to anchor your feet under something (like heavy dumbells)
Rest 60 sec

Part 6

4 sets
15 goblet squats (light)
15 banded hip Bridges
Rest 60 sec


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

5 Rounds

75 Jump ropes
30 cal bike or row
15 burpees

Part 3

4 Rounds

10/ side
half kneeling landmime oblique twist