Workout of the Day March 26, 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

Bench Press
Keep load at 70 %
9 min every min on the min
3 bench press
min 1-3 narrow width
min 4-6 medium width
min 7-9 wider width

Add 2 more sets + 10% in weight

Part 3

Ring or TRX push ups
3 sets of 8 reps
Rest 60 sec

Keep the elbows next to the body
These can be done from the knees as well. These are pretty challenging. Try from knees first or do with the rings at waist height and stand and do them

Part 4

1 arm dumbell row with bands pulling forward
3 sets of 8 reps
rest 60 sec between sets

Part 5

Dumbell Hammer curls 21s
3 sets
Rest 60 sec between

Make sure to use a hammer grip, the video shows a supinated.
This is 7 reps bottom half, 7 reps top half, 7 reps full range of motion

Part 6

10 min

12 dumbell deadlifts (you can lower the weight to just below the knee ith that is comfortable)
9 dumbell hang power cleans
6 dumbell push press

Part 7

4 sets

12 per direction stir the pot
20 rear delt raises (keep very light)
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

3 Rounds

25 dumbell front squats (2 dumbells)
50 Jump Ropes

Right into:

21-15-9
Step ups holding dumbells
Do 50 jump ropes between sets

Right into

50 burpees

Sub in a 25 cal bike for the skipping if you want.

Part 3

4 sets

12 sit ups with plate overhead and feet anchored

Part 4

4 sets

30 banded hamstring curls
30 banded good mornings