Workout of the Day April 6, 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

Safety Squat Bar back squat vs light bands

Build to a tough set of 3-6 reps

Part 3

Step ups holding dumbbells

Build to a tough set of:

1 set of 5-9

1 set of 12-17

Do all work on one leg, then switch to the other

Part 4

Swiss Ball Hamstring curls

2 sets of max reps

Part 5

Inverted rows

5 sets of 15-17

Part 6

GHD Paddling Face up

4 sets of 8-12 per direction

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

Swiss Bar Floor Press

Build to a tough set of 3 reps

Use 1 grip in from the widest

Part 3

Dips

1 set of 5-9

1 sets of 12-17

Load these is able. Use bands to lighten yourself if you are unable to do the number of reps.

Rest 60 sec

Part 4

Standing Dual Dumbbell Rows

Build to a tough set of 5-9 reps

Rest 60 sec

Part 5

Lever row

Build to a tough set of 5-9 reps

Build to a tough set of 12-17 reps

Rest 60 sec