Workout of the Day October 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 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

 

Wide Stance Box Squat against Bands

Build to a tough single

Do this in around 8 sets

No misses

 

Part 3

 

Good Mornings

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

Hamstring Curl on swiss ball

3-4 sets of max reps

Rest 60 sec

 

Part 5

 

100 Jump ropes

20 Burpees

750M row or 1500M bike

75' Walking lunge holding 1 dumbbell in front

750M row or 1500M bike

20 Burpees

100 Jump ropes 

Part 6

3 sets

8 Plate overhead sit ups

Rest 60 sec

Anchor your feet

 

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

 

Z Press

Build to a tough single

No misses

 

Part 3

 

Dumbell floor press w a neutral grip

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Tate Press

3 sets of 12 reps

Rest 60 sec

Part 5

Banded side oblique push downs

70-100 per side

Part 6

4 sets

20 rear delt raises one arm at a time

Laying on your side and done non stop