Workout of the Day January 25, 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

Box Squat 

5 sets of 3 reps

Load 50% bar + 25% band

Rest 60 sec between

Increase load each set

Part 3

Banded Kettlebell Swing to eye height

4 sets of 15 reps

rest 60 sec

Part 4

4 sets

Back Ext hold on GHD

30-60 sec

Rest 60 sec

Part 5

4 Sets

25 russian twists

10 v ups

Rest 60 sec

Part 6

4-5 sets

hip bridge against bands

10 sec hold at the top of each rep

Optional Conditioning =:

15-12-9 l sit press

9-12-15 v ups

5 min rest

50 cal bike

rest 5 min

30 cal bike

rest 5 min

10 cal bike

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

Bench Press

40% bar weight + 30% chain

5 sets of 5 w medium grip

5 sets of 5 w a wide grip

Rest 60 sec between sets

Part 3

Push ups against bands

4 sets of max reps

Rest 60 sec

Part 4

4 sets

max chin ups

rest 60 sec

Part 5

Wide grip bent over row

4 sets of 10 reps

rest 60 sec

Part 6

Preacher curl on incline bench

4 sets of 10 reps

rest 60 sec

Part 7

Stir the pot

4 sets of 10-20 per direction

rest 60 sec