Workout of the Day December 31, 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

Deadlift (from floor or from pins. Where ever you are able to start consistently)

Build to a tough single

Do in 8 ash sets

Then:

-25% for 3 sets of 5-6 reps

Part 3

Back Ext on GHD

3-4 sets of 15-25 reps

Rest 60 sec

Part 4

Spanish Squats holding a kb goblet style

4 sets

12-20 reps

Rest 60 sec

Should feel a decent burn, sit back and keep shins to 90 degrees, push knees back into band on way up.

Part 5

Sit ups on a bosu ball

4 sets of 15-20 reps

Rest 60s ec

Part 6

Banded Hamstring curls

3-4 sets of 40-75 reps

Rest 60 sec

Optional conditioning:

3 rounds

1 min wall balls

1 min Kettlebell Swings to eye height

1 min of step ups

1 min push press

1 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

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench w swiss bar vs bands wider grip

Build to a tough single

Part 3

Close Grip Floor press vs bands

Build to a tough set of 8 reps

Part 4

Skull Crushers

3 sets of 10 reps

Rest 60 sec

Part 5

Incline, face down, alternating dumbbell rows

4 sets of 12 reps per side

Rest 60 sec

Part 6

Standing banded oblique twists

4 sets of 20-25 per side

Rest 60 sec

Optional Conditioning:

30 sit up

20 dumbbell hang power cleans (heavier)

10 dumbbell squats (same db)

30 v ups

10 dumbbell hang power cleans

20 dumbbell squats