Workout of the Day August 17, 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 Push ups
5-10 squats

5-10 back ext

 

Part 2

 

7 min

Every min on the min

Box Squat 3 reps

55% load + bands (or 75% straight weight)

 

Add load and do 2 more sets working up to a 85-90% effort (that is based on feels)

 

Part 3

 

Good Mornings

5 sets of 5 reps (add bands if you want)

Rest 60 sec

 

Part 4

 

Bulgarian Split squats

4 sets of 12 reps per leg

Rest 60 sec

 

Part 5

 

4 sets

 

10 Pull ups

15 sit ups

20 Step ups

25 hanging knee raises

Part 6

3 sets

1 min banded pull throughs

30 banded leg curls

Rest 60 sec

TB/ The Next Day

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

 

Bench Press

10 min

Every min on the min

1st 5 min- 5 bench w a medium grip

2nd 5 min- 5 bench w a wider grip

Load at 65%

 

Part 3

 

Chest Supported rows w dumbbells

4 sets of 8 reps

rest 60 sec

 

Part 4

 

Bent over underhand narrow grip rows w a barbell

4 sets of 8 reps (banded if you want)

 

Part 5

 

Cross body Hammer curls

3 sets of 12 reps

 

Part 6

 

3 sets

 

15-25 hollow rocks

15-25 tuck crunches

25 sec hollow hold