Workout of the Day October 20, 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 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 50%+ approx 30%^ bad tension

Then 2 sets at 90% effort

 

Part 3

 

7 min

Every min on the min

3 deadlifts

40% bar weight + 30% band tension

 

Part 4

 

Banded Kettlebell Swings

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

100 Swiss ball Hamstring Curls

 

Part 6

 

3 or 4 rounds

 

10 Pull ups

12 Burpees

14 Alternating step ups

16 hanging knee raises

 

 

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

 

10 min

Every min on the min

1st 5 min- 5 bench press medium grip

2nd 5 min- 5 bench press wide grip

Load at 70%

 

Part 3

 

Incline barbell press against bands

4 sets of 8 Reps

Rest 60 sec

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps per arm

Rest 60 sec

 

Part 5

 

Bent Over barbell row

4 sets of 8 reps

Rest 60 sec 

Part 6

Banded sit ups

4 sets of 10 reps

Hold band on one side, alternate sides each set