Workout of the Day April 25, 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 Pull ups

Part 2

Ascending Giant Set

1 min banded march

30 walking lunge steps

30 banded hamstring curls laying prone.

30 heel elevated air squats

30 back ext on the GHD

Recover to 60-80% between "rounds"

How this works is like the song 12 days of Christmas. 

Do the 1 min of banded march. 

Recover. 

Do the 30 walking lunges + the 1 min banded march. 

Recover.

Do the 30 banded hamstring curls laying prone + 30 walking lunges + the 1 min banded march.

Recover.

Continue this pattern through all the 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

40 min 

Alternating movements every min on the min

1st- :30-35 sec row (12-15 cals)

2nd- :50 sec farmers carry

3rd- 10-15 dumbbell push press

4th- 20-30 russian twists