Workout of the Day July 24, 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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

7 min
Every min on the min
3 Banded Box Squats

Bar weight should be around 50% + the added band weight

The 2 sets of 3 reps around 90% effort

Part 3

9 min
Evert min on the min
3 Reverse Band Deadlifts
Load around 80-85%

Make sure the bands are straight up and down. Use the spotter arms put to a high location maybe at 88 and 89. 87 do this inside the squat cage.

Part 4

3 sets

Hip Bridge 21s
7 reps bottom half
7 reps full range
7 reps top half

Rest 60 sec

Part 5

30-20-10
Air bike Cals (sub bike or row)
Hanging Knee Raises

Rest 2 min

15-10-5

Burpees
Goblet Squats

Part 6

100 Banded Good Mornings


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.

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

Bench Press

10 min
Every min on the min
First 5 min- 5 reps medium grip
Second 5 min- 5 reps wide grip
Bar weight 45-50%

Part 3

Dumbbell Bench Press
4 sets of 8 reps
Rest 60 sec

Part 4

Bent over barbell row
4 sets of 8 reps
Rest 60 sec

Part 5

Laying on your side on an incline bench, do banded one arm lat pull downs w elbows out to the side.
4 Sets of 12 reps per side
Rest 60 sec

Part 6

Dumbbell Hammer Curls
4 sets of 10 reps
Rest 60 sec
Curl until the head of the dumbbell touches the head of the delts.

Part 7

Stir the pot
4 sets of 10-20 per direction
Rest 60 sec

Part 8

4 Sets
30 H rolls
20 banded pull aparts
Rest 60 sec