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
Part 1
3 Rounds
5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
I was unable to put a workout up last shift because we had an internet outage at home. Todays will be a steady state cardio piece.
Part 2
60 min
Every min on the min
Alternating movements
Odds: 10-15 cal bike
Evens: 10-15 cal row
The work should take no longer than 40 sec and it should feel repeatable but not a cake walk. Feel free to use the Concept2 bike if at 89 station. And yes this is 30 sets on each machine (60 total).
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