Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Push ups
5-10 squats
5-10 back ext
Part 2
Front Squat to a box against bands
Build to a tough single
Part 3
Good Mornings
3 sets of 8 reps
Rest 60 sec
You can do these with a bar on your back,or holding a kettlebell of dumbbell to your chest and do them.
Part 4
3 rounds
20 Reverse hyper on a swiss ball
20 Hamstring curls on a swiss ball
Rest 60 sec
Part 5
3 rounds
200M row or a 500m bike
15 Goblet squats
10 Pull ups
5 heavy l sit press
Part 6 (optional or instead of part 5)
3-4 sets
1 min banded march
Rest 60 sec
TB/ The Next Day Workout
Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
Part 2
Z Press
Build to a tough single
Part 3
Floor Press Against bands
3 sets of 5
Rest 60 sec
Part 4
Incline Skull Crushers
4 sets of 8
Rest 60 sec
Part 5
1 min battle ropes
50 jump ropes
200m row
50 jump ropes
0.4 mi run
50 jump ropes
200m row
50 jump ropes
1 min battle ropes
Part 6
Standing banded oblique twists
3-4 sets of 20
Rest 60 sec
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