Workout of the Day November 3, 2022

I have to apologize, I had a bit of a hiatus, so I am starting a new strength biased cycle.

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.

Strength Cycle week 1

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

6 min Treadmill Push

Don't start the treadmill. Put hands and push the belt using your legs.

Part 3

Safety squat bar box squat vs bands

12 set sof 3 reps

50% bar + 25% band

Rest 60 sec

Part 4

Deadlift

12 sets of 2 reps at 40% + 25% band

Rest 60 sec

Part 5

Dual DB Bulgarian Split squats

3 sets of 6-8 reps

2 sets of 15-20 reps

Rest 60 sec

Part 6

Seated banded leg curl

3 sets of 40-50 reps

Rest 60 sec

The Next Day Workout

I have to apologize, I had a bit of a hiatus, so I am starting a new strength biased cycle.

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.

Strength Cycle week 1

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press with swiss bar

9 sets of 5 reps

Rest 60-90 sec

Part 3

5 sets

10-15 bench press

15-20 Chest supported dumbbell row

20-25 face pulls

Rest 60 sec

Part 4

4 sets

10-15 single db 2 hand overhead tricep extension

15-20 banded tricep pushdown

20-25 70* chest supported front/ lateral raise

Rest 60 sec

Part 5

3 sets

30 banded tomahawk extension

30 bicep curls

Rest 60 sec