Workout of the Day January 27, 2022

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

Back Squats

5 sets of 5 reps at 75-80%

Rest 90 sec

Part 3

Deadlift standing on 10# plate

10 sets of 2 at 45-55% + bands

Rest 30-60 sec

Part 4

Bulgarian Split Squat

3 sets of 8-12 per leg

Rest 60 sec

Part 5

Banded March

3 sets of 3-3:30

Rest 60 sec

Part 6

Hanging leg raises

4 sets of 5-10 reps

Rest 60 sec

Add load if needed

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 Vs bands

9 sets of 4 reps

50-60%+ bands

Rest 60 sec

Part 3

Dumbbell Bench w a 2 sec pause in the bottom

4 sets of 5-9 reps

Rest 60 sec

Part 4

Seated Dumbbell Shoulder press

1 sets of 20-30

Part 5

Bent over row w bands pulling forwards

3 sets of 15 reps

Rest 60 sec

Part 6

On incline chest supported front/ lateral raise

1 set of 40 each

Part 8

Feet anchored dumbbell overhead sit ups

4 sets of 8 reps

Rest 60 sec

Part 8

2 sets

20-25 banded face pulls

40-50 Banded lat press down