Workout of the Day April 11, 2020

The workouts are designed for 4 day/ week. Sessions are a tad longer. Add a fifth one if you want, but make it lower intensity. The blog has 2 workouts a day posted. Day 1 and 2 are the strength/ heavy maximal days. Days 3 and 4 are the percentage/ band work.

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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 Push ups
10 squats
10 back ext

Part 2

Banded box squats
9 min Every min on the min
3 reps
55% bar weight + bands (or 75% straight weight)

Part 3

Seated Deadlifts
3 sets of 12 reps
Rest 60 sec
Watch a westside video demo

Part 4

Nordic Curls
3 sets of 12
Rest 60 sec

Use your arms. Don't do if they feel too stressy.

Part 5

7 min
10 pull ups
40 Jump ropes
Rest 3 min
7 min
5 Bar muscle ups
15 cals on a machine

Part 6

4 sets

10 around the worlds
15 v ups
Rest 60 sec

Part 7

100 gob;et squats


TB/ The Next Day Workout

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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
10 min every min on the min
40% bar weight + 30% band
5x5 with a medium grip
5x5 with a wide grip

Part 3

Dumbell Bench Press
3x10
Rest 60 sec

Part 4

Pull ups against band tension
5x5
Rest 60 sec

Part 5

Dumbell pendelay row
3x8
Rest 60 sec

Part 6

Hammer curl (use a football bar if you have one)
3x10
Rest 60 sec

Part 7

6 rounds
10 Push press
10 box jump up/ step down
10 plate overhead sit ups

Increase the push press load each round

Part 8

Russian twists
6 sets of 20
Rest 60 sec

Part 9

Incline, face down, palms ups, arms at 45 dumbell raise
6 sets of 20
Rest 60 sec