Workout of the Day September 7, 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 challenging single squatting against bands

Use a 3 sec count on the way down and a 3 sec pause in the bottom

 

Do this in 8 sets.

 

Part 3

 

Seated Good Mornings

3 sets of 10 reps

Rest 60 sec

 

Part 4

 

Swiss Ball Reverse Hypers

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

16 min

 

20 reverse lunge wall balls (or step ups holding onto 2 dumbbells)

Run 0.25 mi or bike 1000M or row 500M 

20 sit ups

Part 6

100 Banded good mornings

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 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

 

Bench Press with a 3 sec pause 2" off the chest

Build to a tough single

Part 3

Banded Floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

100 Overhead Seated Banded Tate presses

Only use a light band

Part 6

4 sets

15/ side, side bends holding onto Dumbbells

Rest 60 sec

Part 7

3-4 sets

1 arm dumbbell rear delt raise 20 reps non stop

No rest between sides or sets

 

Part 8

100 banded pull aparts