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