Workout of the Day December 18, 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

12 min

Every min on the min

2 Squat with safety bar

75% bar load

Part 3

Hex bar deadlift vs bands

40% bar + 30% band

9 sets of 2 reps

30-45 sec rest between sets

Part 4

Single leg wall supported deadlift (use dumbbells or kettlebells)

3 sets of 10 reps per side

Rest 60 sec

Part 5

Spanish Goblet Squats (using a band)

3 sets of 15-20 reps

Rest 60 sec

Part 6

Bosu ball sit ups (vs band if able)

4 sets of 15-20 reps

Rest 60 sec

Part 7

100-162 Walking lunge steps

Optional Conditioning:

3 sets

Concept2 bike

8 min at an increasing pace each set

4 min easy/ recovery pace

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 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 Incline bench press

1st 3 sets- narrow

2nd 3 sets- medium grip

3rd 3 sets- Wide grip

50% bar load + 25% band

Part 3

Bent over row with bands pulling forwards

3 sets of 10 reps

Rest 60 sec

Part 4

Band assisted pull ups

4 sets of max reps

Rest 60 sec

Part 5

3 sets

Trap shrug 21s  holding dumbbells or kettlebells

42 banded pull aparts

Rest 60

Trap shrug 21s = 7 reps w kb behind, 7 reps w kettlebell at sides, 7 reps w kettlebell in front

Part 6

Stir the pot

12-16 per direction

Rest 60 sec

Part 7

100 banded straight arm push downs