Workout of the Day February 4, 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

Safety Squat bar back squat

5 sets of 5 reps @ 60-70%

Rest 90-120 sec

Part 3

Box squats utilizing a banded march set up

3 sets of 30 reps

Rest 60 sec

Part 4

3 sets

1 min banded pull through

1 min banded lying hamstring curl

1 min dumbbell goblet squat

1 min rest

*no rest between movements

Part 5

GHD sit up from half way to touching pad (do not reach back)

4 sets of 10-15 reps

Rest 60 sec

Optional Conditioning:

3-5 sets

3 min row

3 min bike

* no rest between movements

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 Press

5 sets of 5 reps at 60-70%

Rest 60-12 sec

Part 3

Swiss bar bench off pins 2" off chest

* widest grip

3 sets of 20-30

Part 4

Standing Single Dumbbell overhead tricep extension

3 sets of 8-12

2 sets of 18-22

1 set of 28-32

Rest 60 sec between all sets

Part 5

Dumbbell front then lateral raise

4 sets of 12-15 each

3 sets of 28-32 each

Rest 60 sec between movements

Part 6

4 sets

20 russian twists into 

10 plate held overhead and feet anchored sit ups

Rest 60 sec

Part 7

3 sets

30 banded face pulls

40 body rows holding onto a band wrapped around the pull up bar (like a ring row)

50 banded tricep press downs 

Rest 60 sec

Optional Conditioning:

21-18-15-9-6

Cal bike

Kettlebell Swings to eye height

Dips or push ups