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
12 min
Every min on the min
2 Squat with safety bar
83-85% bar load
Part 3
Hex bar deadlift vs bands
40% bar + 30% band
10 sets of 2 reps
30-45 sec rest between sets
Part 4
Split squats with safety squat bar
3 sets of 10 reps per leg
Rest 60 sec
Part 5
Reverse Hypers on the GHD
3 sets of 25-30 reps
Rest 60 sec
Part 6
4 sets
50' there w left arm 50' back with right arm
10-15/ direction stir the pots
Rest 60 sec
Part 7
100-163 walking lunge steps
Optional Conditioning:
5 devils press
10 dumbbell deadlift
20 cal row
10 devils press
20 dumbbell deadlift
40 cal row
5 devils press
10 dumbbell deadlift
20 cal row
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
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
60% bar load + 25% band
Part 3
Reverse Grip Bent over rows
3 sets of 10 reps
Rest 60 sec
Part 4
Chest Supported on incline bench dumbbell row
3 sets of 10 reps
Rest 60 sec
Part 5
Bicep curl 21's
3 sets of 21 reps
1st 7 reps bottom half of movement
2nd 7 reps full range of movement
3rd 7 reps top half of movement
Rest 60 sec
Part 6
Isometric hold, face up, on the GHD
4 sets of :20-:30 sec
Rest 60 sec
Part 7
3 sets
20 seated bent over reverse flies
20 banded bicep curls
Optional Conditioning:
4 sets
10 pull ups
10 burpees
15 cal bike
Rest 2 min between sets
Then:
20 pull ups
20 burpees
30 cal bike
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