Workout of the Day August 14, 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

 

Deadlift off Pins with the bar just below the knee

Build to a tough single

 

Part 3

 

Bulgarian Spilt Squat

3 sets of 8 reps

Hold onto dumbbell if you are able 

Rest 60 sec

Part 4

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 5

3 Rounds

Row 30 cals

20 walking lunge steps (w dumbbells if you want)

100M farmers carry

Part 6

 

100 Swiss ball reverse hypers

 

 

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 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

 

Push Press

Build to a tough single

Try to do this in 8 sets. So plan accordingly

 

Part 3

 

Dumbbell Tricep rollback

3 sets of 10 reps

Rest 60 sec

 

Part 4

 

Alternating Dumbell Bench Press (hold the non moving arm at extension)

3 sets of 8 per arm

Rest 60 sec

 

Part 5

 

15 min

10 Renegade rows (push up then row on each arm)

20 V ups

0.12 mi run

Part 6

3 sets

20 H rolls

30 banded pull aparts

Rest 60 sec