Workout of the Day April 1, 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

Straight Bar Back Squat

8 sets of 3 reps @ 75-85%

Rest 60 sec between sets

Part 3

Dual Dumbbell or kettlebell RDL

5 sets of 10-15 reps

Rest 60 sec

Part 4

Single leg glute bridge

1 set of 5-10 reps per side

2 sets of 15--20 reps per side

Rest 60 sec

Part 5

4 Rounds

10-15 goblet squats

15-20 Swiss ball hamstring curls

45-60 sec wall sit with the knee above the ball of the foot

Rest 60 sec

Part 6

Decline sit ups

4 sets of 10 reps (add load if needed)

Rest 60 sec

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 vs light band

9 sets of 4 reps

60-70% + the light band

Rest 60 sec

Part 3

70 degree seated dumbbell shoulder press

40-30-20-(5-10)

Rest 60 sec between sets

Part 4

Lying on the floor dumbbell rollbacks

30-20-(2 sets of 5-10)

Rest 60 sec

Part 5

Ascending Giant set

10-15 lateral dumbbell raises

10-15 plate raises

40-50 banded face pulls

This goes: do the laterals; rest; do the plate raises and laterals; rest; do the banded face pulls plate raises and lateral raises.

Part 6

4 sets of 25-30 russian twists holding a 25-45# plate

Workout of the Day March 29, 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

4 Rounds

15 bodyweight gluten bridge (bilateral)

:30 sec dead bug hold

15/ side bodyweight single leg flute bridge

12-14/ side contralateral dead bug

Part 2

Deadlift

Go from the floor or off plates

Build to a tough 2-4 reps

Part 3

Banded kettlebell swings to eye height

3 sets of 15-20 reps (good burn)

Rest 60 sec

Part 4

Banded march

2-3 sets of 2 min

Bear hugging a sandbag or med ball

Rest 60 sec

Part 5

Chin ups

3 sets of 12-15 reps

Rest 60 sec

Part 6

Face up static hold on GHD

4 sets of :20-30 sec

Rest 60 sec

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

3-4 Rounds

30 banded pull aparts

10 Decline push ups

30 banded mid row

5 push ups

30 banded low row

3 incline pushups

Rest 60 sec

Part 2

Wide Grip Bench Press

Build to a tough set of 3-6 reps

Part 3

Pause Dumbbell Bench press

3 sets of 5-9 reps

Rest 60 sec

Part 4

Single arm banded tricep press down

1 set of 5-9/ side

1 set of 12-17/ side

Rest 60 sec

Part 5

Single Arm underhand dumbbell row

Build to a tough set of 5-9 reps

Rest 60 sec

Try to do this in 3 sets

Part 6

Standing side bends

4 sets of 20-30/ side (go to good burn)

Rest 60 sec

Workout of the Day March 24, 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 Squat

6 sets of 4 reps

load is 70-80%

Rest 60-90 sec

Part 3

Dual Kettlebell (or dumbbell) Stiff leg deadlift in banded march set up

5 sets of 10 reps

Rest 60 sec

Part 4

Single leg glute bridge

1 set of 5--10

2 sets of 15-20

Rest 60 sec between

Part 5

4-5 sets

15-20 goblet squats

12-20 swiss ball hamstring curls

60-90 sec wall sit (knee atop ball of foot)

Rest 60  sec

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

9 sets of 5 reps

55-65% + light band

Rest 60 sec

Part 3

70 degree seated dumbbell shoulder press

1 sets of:

40, 30, 20, 5-10

Rest 60 sec between sets

Part 4

Lying on floor dumbbell rollbacks

1 set of: 30, 20, 10, 10

Rest 60 sec

Part 5

15-20 lateral raise w dumbbells

15-20 plate raise (hip to eye height)

30-40 banded face pulls

Workout of the Day March 21, 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

4-5 sets

1min belt squat march

15m forward lunge

15m reverse lunge

Part 2

Box Squat vs bands

Build to a tough single

Do this in 8 ish sets

Likely use a red or blue band

Part 3

Box Squat vs bands

1 set of 3-6 reps

Part 4

Reverse hyper on GHD

2 sets of 50 reps

Or

2 sets of 30-50 back extensions on the GHD

Part 5

Standing banded abs

5 sets of 20-30 reps (to a good burn)

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

4-5 sets

20 banded high row

20 banded mid row

20 straight arm push down

40-60 banded pull aparts

Part 2

Unstable bar bench press

1 set of 3-6

Build to this over 6-8 sets

Use 2.5 and 5, and 10 lb plates as well. Don't just use kettlebells

Part 3

Unstable bench press

2 sets of 12-15 reps

Part 4

Dumbbell Rollbecks

2 sets of 6-10

1 set of 17-22

Rest 60 sec

Part 5

Chest supported dual dumbbell row

1 set of 3-6 reps (use 3 sets to build to this)

1 set of 8-12 reps (use 3 sets to build to this)

Part 6

Standing banded side bends

4 sets of 20-25 reps

Rest 60 sec

Workout of the Day March 16, 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 Squat with Safety Squat Bar

5 sets of 5 reps

Load 75-85%

Rest 90-120 sec

Part 3

Banded March Set up Goblet Box Squat

4 sets of 20-30 reps

Rest 60 sec

Part 4

Barbell Glute Bridge

1 sets of 5-10 reps (heavier)

3 sets of 15-20 reps

Rest 60 sec between sets

Part 5

4-5 sets

1 min banded pull through

1 min lying banded hamstring curls

1 min goblet squats

Rest 60 sec

This is 20-25 min long, the clock doesn't stop, no rest between movements

Part 6

Pick an ab thing

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

70-80%

Rest 90-120 sec

Part 3

Swiss bar bench off pins/ safeties 2" above chest

3 sets of 10-15 reps

Rest 60 sec

Add load from last week

Part 4

Overhead standing single dumbell tricep extension

3 sets of 8-12 reps

2 sets of 18-22 reps

1 set of 28-32 reps then 60-70 banded overhead tricep extensions

Rest 60 sec between all sets

Add load from last week

Part 5

Dumbbell front/ lateral raise

4 sets of 12-15 each way

3 sets of 25-30 each way

Rest 60 sec between sets

Feel free to use the 2.5lb plates

Part 6

4 sets

40 banded face pulls

50 banded body rows

60 banded tricep press downs

Rest 60 sec

Workout of the Day March 8, 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 Squat with Safety Squat Bar

5 sets of 5 reps

Load 70-80%

Rest 90-120 sec

Part 3

Banded March Set up Goblet Box Squat

4 sets of 20-30 reps

Rest 60 sec

Part 4

Barbell Glute Bridge

1 sets of 5-10 reps (heavier)

3 sets of 15-20 reps

Rest 60 sec between sets

Part 5

4-5 sets

1 min banded pull through

1 min lying banded hamstring curls

1 min goblet squats

Rest 60 sec

This is 20-25 min long, the clock doesn't stop, no rest between movements

Part 6

Pick an ab thing

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

70-80%

Rest 90-120 sec

Part 3

Swiss bar bench off pins/ safeties 2" above chest

3 sets of 10-15 reps

Rest 60 sec

Part 4

Overhead standing single dumbell tricep extension

3 sets of 8-12 reps

2 sets of 18-22 reps

1 set of 28-32 reps

Rest 60 sec between all sets

Part 5

Dumbbell front/ lateral raise

4 sets of 12-15 each way

3 sets of 25-30 each way

Rest 60 sec between sets

Feel free to use the 2.5lb plates

Part 6

3 sets

40 banded face pulls

50 banded body rows

60 banded tricep press downs

Rest 60 sec

Workout of the Day March 5, 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

15-20 Bodyweight glute bridge

30 sec dead bug hold

15-20/ side unilateral glute bridge

15-20 sec contralateral deadbugs

Part 2

Deadlift

Build to a tough 2-4 reps

Do this in 8 ish sets

Part 3

Good mornings

2 sets of 8 reps

Part 4

Banded March

2-3 sets of 1 min

Hold a heavy sandbag to upper chest

Rest 60 sec

Part 5

Chin ups

3 sets of 12-15 reps

Rest 60 sec

Part 6

Stir the pots

4 sets of 14-17 per direction

Rest 60 sec

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

30 banded pull aparts

10 decline push ups

30 banded mid row

7 push ups

30 banded high row

5 incline push ups

Part 2

Wide grip bench press

Build to a tough set of 3-6 reps

Part 3

Pause dumbbell bench (2-3 sec)

3 sets of 5-9 reps

Rest 60 sec

Part 4

Single arm banded tricep press down

3 sets of 15 reps

Rest 60 sec

Part 5

Chest supported on incline dual dumbbell row

Build to a tough set of 5-9 reps

Use like 3-4 sets to get there

Rest 60 sec between sets

Part 6

2 Sets

12 Dumbbell pullovers

30 banded tricep overhead extensions

Rest 60 sec