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