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