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.
The sessions will match up. Do both sessions on each post on different days.
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
Front Squat
Heavy single rep
Part 3
Hoffman squats against bands
4 sets of 10
Part 4
Banded stiff leg deadlift
4 sets of 10
Part 5
Banded pull throughs
100 reps
Part 6
20 min
10 pull ups
25 cal row
25 burpees
25 push ups
Part 7
Single arm overhead dumbell sit ups
4 sets of 10 per arm
Part 8
Banded arch to round back good mornings
100 reps
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
Push press
Build to a 1RM
Part 3
Floor Press w Dumbbells
4 sets of 10 reps
Part 4
JM Press
4 sets of 8
Part 5
100 Tate press (light weight)
Part 6
12 Rounds
8 Dumbbell hang squat cleans
6 Pike push ups
Part 7
4 sets
30 Russian Twists
Part 8
H Rolls
4 sets of 20 reps (light weight)
