Workout of the Day July 5, 2020

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

Back Squat

Build to a challenging single

Do a box squat if you want. Make sure to use a spotter. Do this in 8 total sets

Part 3

Seated Good mornings, bands pulling forwards

3 sets of 12 reps

Rest 60 sec

Part 4

Reverse hyper on swiss ball

3 ses of 15-20 reps

Rest 60 sec

Part 5

3 or 4 rounds

Run 0.37 mi

20 Squats (goblet or back squats)

Choose number of rounds based on how you feel and how much time you have to workout.

Part 6

100 Banded Good mornings 

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

Bench Press

Build to a tough single

Use a spotter

Part 3

Floor Press

3 sets of 8

Rest 60 sec

If you want you can do these against bands

Part 4

Dumbbell JM Press

4 sets of 10

Rest 60 sec

Part 5

14 min

Run 0.37 mi

Then:

3, 6, 9, 12.....

Dumbbell Deadlift

Dumbbell Hang Power cleans

Dumbbell Push press

In 14 min run the 0.37 mi then do 3 reps of all the movements, then 6, then 9....

Part 6

4 sets

30 Russian twists

Rest 60 sec