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
3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Front Squat Front Squat
Build to a tough single
Then:
2 sets of max reps with 70% of the above with no pause
Part 3
Staggered stance Good mornings
3 sets of 8 per leg
Rest 60 sec
Part 4
Weighted GHD Back ext holding plate or dumbbells to chest with a 3 sec pause at the top
4 sets of 10 reps
Rest 60 sec
Part 5
GHD Paddling
4 sets of 8-10 per direction
Rest 60 sec
Part 6
110-160 Walking Lunge Steps
Optional Conditioning:
20 min
Every min on the min, alternating movements
1st min- 10-12 cal bike or row
2nd min- 10 Dumbell Burpees
3rd min- 10 dumbbell thrusters
4th min- 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
3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Bench Press w Swiss bar, wide grip, w a 3 sec pause 1" above the chest
Build to a tough single
Part 3
Dumbbell Rollback Tricep extension on a bench
3 sets of 8 reps
Rest 60 sec
Part 4
Tate Press laying on floor
3 sets of 8 reps
rest 60 sec
Part 5
Seated bent over rear delt raise
3 sets of 10 reps
Rest 60 sec
Part 6
Russian Twists holding a 25-45# plate
4 sets of 30 reps
Rest 60 sec
Part 7
3 sets
50 banded tricep push downs
50 banded pull aparts
Rest 60 sec
Optional Conditioning:
4 sets
20 kettlebell swings
15 cal bike
10/ side single arm dumbbell push press ( do all one side then the other)
Rest 2 min between sets
