Workout of the Day April 30, 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. Don't feel obligated to do all the work. Choose what will be best for you.

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

5-10 back ext

Part 2

7 min

Every min on the min

3 box squats bar on back

60% bar weight + 25% band

Part 3

9 min

Every min on the min

3 Deadlifts

Load is 70%

Part 4

Romanian Deadlift

3 sets of 12 reps

Rest 60 sec

Part 5

Hamstring Curl on Swiss Ball

3 sets of max reps

Rest 60 sec

Part 6

4 sets

20 Russian Twists

10 v ups

Rest 60 sec

Part 7

100 Goblet Squats

Optional Conditioning:

50-40-30-20-10

Cals on a machine

Rest is 1:1

As long as it takes to perform the cals, that is how long you rest.

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. Don't feel obligated to do all the work. Choose what will be best for you.

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

5-10 back ext

Part 2

10 min

Every min on the min

5 bench press

Load is 40% bar + 30% band

1st 5 sets medium grip

2nd 5 sets wide grip

Part 3

Incline Bench with dumbbells

3 sets of 10 reps

Rest 60 sec

Part 4

Pull ups (weighted if able)

5 sets of 5 reps

Rest 60 sec

Can add loads to a ring row or an inverted row

Part 5

Chest supported Dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 6

Seated bent over rear delt raise

3 sets of 10 reps

Rest 60 sec

Part 7

Hammer Curl

3 sets of 10 reps

Rest 60 sec

Part 8

Stir the pot

10-15 reps per direction

Rest 60 sec

Part 9

100 banded face pulls

Optional Conditioning

6 sets

20 Step ups

15 push ups

20 sit ups