Workout of the Day August 22, 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 the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. 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 tough single

No misses. Do this thing in 8 sets

Use a spotter and go in the cage or use the safety arms.

Part 3

Heels elevated Goblet squats (use band too if you want, or just a band)

3 sets of 20 reps

Rest 60 sec

Part 4

Good Mornings

5 sets of 5 reps

Rest 60 sec

Part 5

10 Min

7 Hanging Knee Raises

7 Kettlebell Swings (heavier)

7 Dumbbell Thrustrers

Part 6

100 Swiss ball hamstring curls

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

 

Shoulder press

 

Build to a tough single

No misses, do this thing in around 8 sets

 

Part 3

 

Skull Crusher laying on floor, bands pulling up if you want

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

 

JM Press

100 Reps

Use an Empty bar, or with a broom stick

Part 6

Stir the pot

5-8 sets

10-15 circles per direction

Rest 60 sec

Part 7

4 sets

6 way delt raise, 20 reps

banded pull aparts, 20 reps

Rest 60 sec