Workout of the Day November 13, 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

 

7 min

every min on the min perform

3  Banded Box Squat w Bar on back

50% bar weight + 30% band

Then

2 sets of 3 reps at 90% effort

 

This is 9 total sets

 

Part 3

Banded Kettlebell swings to eye height

4 sets of 15-20 reps

Rest 60 sec

Part 4

100 Prone Banded Hamstring Curls

Part 5

5 Rounds

4 Towel Pull ups

6 Ring Rows or pull ups

8 Burpees

10 Hanging knee raise or v ups

14 Step ups alternating each rep

Part 6

3 sets

Stir the pot

10-20 circles per direction

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

5 sets of 5 reps medium grip

5 sets of 5 wide grip

Try to do this with 60-90 sec of rest between sets

Load in the 70% range

 

Part 3

 

Incline Barbell Press

4 sets of 8 reps

Rest 60 sec

 

Use dumbbells if you want.

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps

Rest 60 sec

 

Part 5

 

Hammer Curls, alternating

4 sets of 10 reps per side

Rest 60 sec

Part 6

Banded sit ups

4 sets of 10

Rest 60 sec

Part 7

H Rolls

4 sets of 20 reps