Workout of the Day October 25, 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

 

Reverse Band Box Squat

Build to a tough single

 

Part 3

 

One Leg forward (Lunge Position) Good Morning

4 sets of 8 reps per leg

 Rest 60 sec

If you want you can set up with bands attached to the rig and bar, pulling forwards.

 

Part 4 

Reverse Hypers on a swiss Ball or Back Extensions on the GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

In 14 min

10 Rounds

10 Alternating Dumbbell Snatch

5 Pull ups

 

Then:

Cals on machine

If there's any time left, go on the bike or rower for the remaining time for as many cals as possible. The workout is to be stopped at 14 min regardless of where you are.

Part 6

4 sets

10-20 per direction

Stir the Pot

Rest 60 sec

 

 

 

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

 

Bench Press Starting off pins with the bar 2" above chest

Build to a tough single

 

Use the safety bars as the tool to keep th bar in the start position. All reps are to start at the bottom, not the top.

 

Part 3

 

Floor Press Against a Band

Build to a tough set of 8 reps

 

Part 4

 

Skull Crushers laying on floor using ez curl bar

3 sets of 10 reps

Rest 60 sec

 

Part 5

 

Satnding Banded Side bends (oblique)

4 sets of 20 reps per side

Rest 60 sec

 

Part 6

 

4 sets

 

30 Banded Push Downs

20 seated bent over DB Flys

30 Banded Face Pulls

Rest 60 sec