Workout of the Day October 4, 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

 

12 Min

Every min on the min

Perform 3 banded box squats

Load should be 50-55% bar weight plus the bands on top of that

 

Part 3

 

8 sets

Every :30 sec

1 banded deadlift

Load should be 50-55% bar weight plus the bands on top of that

 

Part 4

 

Bulgarian Split Squats

4 sets

8 reps per side

Rest 60 sec

Hold onto dumbbells if you are able

 

Part 5

 

4 sets

Banded March

1 min on 1 min off

Bear hug a med ball or sandbag

Part 6

50-30-20

Kettlebell Swings

Bike or Row cals

 

If you want you can also half the reps

Part 7

Stir the pot

Pick a rep schems

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

 

9 min

Every min on the min

3 Banded Bench Press

Load 55% + bands

1st 3 sets narrow grip

2nd 3 sets medium grip

3rd 3 sets wide grip

Part 3

 

Bent over barbell row band pulling forwards

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Bench

3 sets of 15 reps

Rest 60 sec

 

Part 5

 

10 min

10 Push press

15 Trap shrugs

20 sit ups

Part 6

4 sets

30 banded pull aparts

30 banded tricep push downs

Rest 60 sec