Workout of the Day January 29, 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 Push ups

5-10 squats

5 back ext

Part 2

Front squat to a box with reverse bands

Build to a tough single

Part 3

Good Mornings with bands pulling forwards

3 sets of 8 reps

Rest 60 sec

Part 4

Reverse hyper on GHD against a band

3 sets of 20 reps

Rest 60 sec

Part 5

Feet anchored single arm overhead dumbbell sit ups

4 sets of 10 per arm

Rest 60 sec

Part 6

Belt Squat March Holding a med ball to chest

3 sets of 2 min

Rest 60 sec

Optional Conditioning Work:

14 min

8 rounds

10 alternating dumbbell snatch

5 pull ups

If you are done all 8 rounds prior to 14 min

As many cals as possible on the air 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 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Push Press

Build to a tough single

Part 3

Bench Press from pins (1/2 way up)

against bands

Build to a tough set of 8

Part 4

Skull crushers eating on the floor

3 sets of 10 reps

Rest 60 sec

Part 5

Standing banded side bends

4 sets of 40 per side

Part 6

4-6 sets

30 banded push downs

20 seated bent over reverse flys

30 banded face pulls

Rest 60 sec

Optional conditioning:

30 min

2 min battle ropes

0.25mi run on treadmill

20 alternating step ups