Workout of the Day January 16, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

7 min

Every min on the min

3 Banded Back Squats

60% bar load + 25% band tension

Part 3

Deadlift

Build to a tough single against bands

Use 8 seats to do this

Part 4

10 min

Every min on the min

6-10 loaded squats

pick a back, front, goblet or whatever. Try to do the same as last weeks but add 5 lbs

Part 5

Hamstring Curls on Swiss Ball

4 sets of 20 reps

Rest 60 sec

Part 6

4-6 sets

:45 sec Chinese reverse planks (put a 25-45# plate on trunk)

20 tuck crunches

Rest 60 sec

Part 7

Banded Belt March

4 sets of 1 min

Rest 1 min

OPTIONAL CONDITIONING

4 sets

20 cal on bike

Rest 3 min

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.

I'm putting a lot of work here. move through w purpose.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5 back ext

Part 2

7 min

Every min on the min

3 Bench Press at 70%

3 sets narrow, 3 sets med, 3 sets wide

Then:

2 sets of 3 with a wide grip at 85%

Part 3

Flat DB Press

4 sets of 8 reps

Rest 60 sec

Part 4

5 rep max weighted pull up

Part 5

Chest Supported Dumbbell row

4 sets of 8 reps

Rest 60 sec

Part 6

Stir the pot

5 sets of 12-20 circles per direction

Rest 60 sec

Part 7

100 Banded Pull aparts