Workout of the Day October 1, 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.

 

Lots to do, if moving purposefully it can be done quickly. But if time is tight take out part 3 and make the reps lees in part 5 and do like a 8-10 min time frame.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Front Squat Against Bands

Build to a Tough Single

 

Do this in around 8 sets. The first few sets should include multiple reps. Eg, set 1 5 reps, set 2 4, reps, set 3 3 or 2 reps then all singles for the remaining.

 

Part 3

 

Seated Good Mornings

3 sets of 8 reps

 

Rest 60 sec 

 

Part 4

 

Banded Stiff Leg Deadlift

4 sets of 10 reps

Rest 60 sec 

 

Stand on the bands. Feel free to use just bands and no bar or to use dumbbells.

 

Part 5

 

15-20 min

 

15 pull ups

15 Burpees

20 Cal Row

20 Alternating Step ups holding onto a load of some sort

 

Part 6

 

Standing banded side bends

 

3 sets of 15/ side

Rest 60 sec

 

Part 7

 

100 Banded pull Throughs

 

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, 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

 

Floor Press against bands

Build to a tough single

 

Part 3

 

Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 4

Upright barbell row

3 sets of 12 reps

Rest 60 sec

Part 5

1-2-3-4-5-6-7-8-9-10

Renegade Rows

1 rep = Push Up, row left, row right

The number indicates an un broken set. Sets are to be unbroken. Rest as needed between sets to make sure this happens.

Part 6

Tempo Banded Tricep push downs

6 reps

10 sec push down and a 10 second return

Then into:

75 banded tricep push downs (no tempo)