Workout of the Day May 24, 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

9 Min

Every min on the min

3 box squats

Load is 55% + 30% band

Part 3

9 Min

Every min on the min

3 Deadlifts off pins with bar at knee height

Load is 70%

Part 4

Banded Kettlebell Swings to eye height

3 sets of 20 reps

Rest 60 sec

Part 5

Hip Bridge

4 sets of 8 reps

Rest 60 sec

Make these heavy

Part 6

4 sets

20 Russian Twists

10 V ups

Rest 60 sec

Part 7

100 Seated hamstring curls

100 banded good mornings

Optional Conditioning

1km Row

100 Wall balls

1 km row

100 burpees

1 km row

100 air squats

1km row

100 jump ropes

This is a very long workout, if you choose to do this, only do this. Feel free to change the numbers and distances to fit your capacity.

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 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 bench press

load is 40% bar + 30% band

1st 3 sets- narrow grip

2nd 3 sets- medium grip

3rd 3 sets- wide grip

Part 3

Dumbbell bench press

4 sets of 8 reps

Rest 60 sec

Part 4

3 sets

Max effort pull ups

Rest 60 sec

Part 5

Wide Grip bent over Barbell Row

4 sets of 8 reps

Rest 60 sec

Part 6

Dumbbell Cross Body alternating hammer curls w a 5 sec negative

4 sets of 8 reps

Rest 60 sec

Part 7

Dumbbell overhead sit ups

5 sets of 10 reps

Rest 60 sec

Part 8

4 sets

20 incline face down rear delt raises

20 shoulder presses

Rest 60 sec

Optional Conditioning

50 cal air bike

50 push ups

40 cal air bike

40 push ups

30 cal air bike

30 push ups

20 cal air bike

20 push ups

10 cal air bike

10 Push ups