Workout of the Day December 7, 2020

 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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 Min

Every min on the Min

3 Front Squats

Keep loading in the 65% range.

Go to a 30 sec rest period instead of the every min if you want.

Part 3

Build to a Tough deadlift

Raise the bar so you start around knee level

If you aren't familiar w the deadlift, skip this part

Part 4

Back Extension on the GHD (holding a plate to your chest you're able)

4 sets of 8

Rest 60 sec

Part 5

Stiff leg deadlift

3 sets of 15-20

Stand on a plate

Can use a bar or a kettlebell

Rest 60 sec

Part 6

4 sets

10 hanging knee raises

15 Tuck Crunch

Rest 60 sec

Part 7

3 sets

Banded Hip bridge 21s

7 reps half way up

7 full reps

7 top half

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min 

Banded Bench Press

40% bar weight + 30% band tension

1st 3 sets- narrow grip

2nd 3 sets- medium grip

3rd 3 sets- wide grip

Go to a 30 sec rest period instead of the every min if you want.

Part 3

Dumbbell Bench On a flat bench

4 sets of 10 reps

Rest 60 sec

Part 4

4 sets

max rep pull ups

Rest 60 sec

Part 5

Meadows Rows

3 sets of 8 reps

Rest 60 sec

Part 6

Bent over underhand grip rows w a barbell

3 sets of 8 reps

Rest 60 sec

Part 7

Use the incline bench as a preacher curl

4 sets of 10 reps

Rest 60 sec

Part 8

Banded Sit up

build to max time

1 rep w 1 sec hold

2 reps w a 2 sec hold

3 reps w a 3 sec hold...

Continue in this till failure

make sure to anchor feet

Consider a couple sets of this

Workout of the Day December 4, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat Off Pins in the bottom

Build to a tough single

Do this in 7-9 sets

For this, put the safety bars at a height where the bar would be when in the bottom of your squat with the bar in the front rack. Then stand up.

Part 3

3 Sets

20 banded kettlebell swings to eye height

Rest 60 sec

Part 4

Split Stance Good Mornings

3 sets of 10 reps per leg

Part 5

30 Back Squats

Choose an appropriate load to get this done in 3-5 sets. Don't go heavier than 225#

Part 6

Banded Sit ups w feet anchored

4 Sets of 10 reps

Rest 60 sec

Part 7

3-4 sets

20 Reverse Hypers in GHD (banded if you want)

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Banded Bench Press

Build to a tough single 

Likely you'll use the red bands. Maybe orange.

Part 3

Incline Tate Press (banded if you want)

3 sets of 10 reps

Rest 60 sec

Part 4

3 sets

10 JM Press

10 Skull Crushers

As may neutral grip dumbbell bench press as you can.

Rest 60 sec

Use a dumbbell. 

For this, choose a set of dumbbells to do all these in an unbroken large set. You will do the 10 JM press into the 10 skull crushers into as many neutral dumbbell bench as you can.

Part 5

4 sets

Stir the pot 10/ direction

or:

10 per direction around the world's on the GHD

Part 6

3-4 sets

20 chest supported rear felt raise

Workout of the Day November 29, 2020

   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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every min on the min

3 Box Squat w bar on back

Use 60% bar weight + band (approx 30%)

Part 3

9 min

Every min on the min

3 Deadlifts

Load 70% bar weight

Raise the load off the floor onto plates or lift off of pins if you are unsure about the deadlift. Or use kettlebells

Part 4

4 sets

8 RDL

Right into

Max set of hamstring curls on a swiss ball

Rest 60 sec

Part 5

4 sets

Max effort L sit

10-20 Back Ext on GHD

Rest 60 sec

Watch the video below. The progression is the bent knee one. It  starts around the 2 min mark. Put your hands on 2 benches and go between them.

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Push press

Load is 70%

Part 3

Incline Dumbell Bench Pres

4 Sets of 8 reps

Rest 60 sec

Part 4

Bent Over Barbell Row

4 sets of 8 reps

Rest 60 sec

Part 5

1 arm dumbbell Row

4 sets of 8 reps

Part 6

Hammer Curls

4 sets of 8 reps

Part 7

Feet Anchored Banded Sit ups

4 sets of 10 reps

Rest 60 sec

Workout of the Day November 26, 2020

  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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat to a box

Build to a tough Single

Part 3

Goblet squats with the heels elevated on a 25# plate (toes will be on the ground)

4 sets of 10 reps

Rest 60 sec

Use a band as well if  you want

Part 4

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30

Rest 60 sec

Part 6

3 sets

1 min banded march

20-30 banded pull throughs

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Close Grip Bench Press

Build to a tough single

Part 3

Skull Crushers

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Rollbacks

4 sets of 8 reps

Rest 60 sec

Part 5

5 sets

Max Effort bench press (pick a load, do not go over bodyweight, aim for 6-10 reps)

Max effort Pull ups

Rest as needed

Part 6

100 Banded Standing side bends

Number is the total for both sides

Part 7

3 sets

20 rear delt raises

20 banded face pulls

Rest 60 sec

Workout of the Day November 21, 2020

 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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every Min on the Min

3 Box Squat with bar on back

Load 55% bar weight + bands (approx 30%)

Then

2 sets of 3 at 90% effort

Part 3

Wide Grip RDL

3 sets of 8 reps

Rest 60 sec

Part 4

4 sets

1 min banded march holding a med ball to the chest with both arms

Rest 1 min

Part 5

Row 800m or Bike 1600M

40 Dumbbell Push Press

20 Walking lunge steps holding onto dumbbells

Part 6

4 sets

10-15 Back Ext on GHD

15-20 Tuck Crunches

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

10 min

Every min on the min

5 Bench Press off Pins w bar 2" off chest

1st 5 min- 5 reps with Medium Grip

2nd 5 min- 5 reps with a wide grip

Use 40% bar weight and 30% band tension, or 65-70% straight weight.

Part 3

Dumbbell Bench

3 sets of 8 reps

Rest 60 sec

Part 4

Pull ups

3-4 sets of max reps

Rest 60 sec

Part 5

Dumbbell Supinated Row

3 sets of 12 reps

Rest 60 sec

Part 6

Cross Body Alternating Hammer Bicep Curls

3 sets of 8 reps/ side

Rest 60 sec

Part 7

4 sets

12 Hip raises (banded if you want)

Rest 60 sec

If not using a band, do these on the floor

Workout of the Day November 18, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Banded Box Squat w the bar on the back

Build to a Tough Single

Part 3

Box Squat into a seated good morning into a stand up

3 sets of 8 Reps

Rest 60 sec

Part 4

Hamstring Curls on a med ball

4 set of max reps

Rest 60 sec 

Part 5

Back Extensions on GHD

3-4 sets of 10-15 reps

Rest 60 sec

Part 6

Hangning Knee Ups with a dumbbell between your feet

3-4 sets of 10 reps

Part 7

3-4 sets

1 min banded march

60 sec rest

TB/ 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press w an ab mat on your chest

Build to a tough single

Use bands if you want (red or orange)

When laying down, put an ab mat on your chest. This will raise the contact point of the press, working the upper part of the lift.

Part 3

Close grip floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline dumbbell JM press

3 sets of 8 reps

Rest 60 sec

Part 5

3-4 sets

With dumbbells

5 skull crushers

5 Tate presses

5 skull crushers

5 Tate presses

Rest 60 sec

Each set is to be done unbroken. Push the heads of the dumbbell together as it goes up and down.

Part 6

100 Standing side bends with a barbell on your back

Workout of the Day November 13, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

7 min

every min on the min perform

3  Banded Box Squat w Bar on back

50% bar weight + 30% band

Then

2 sets of 3 reps at 90% effort

 

This is 9 total sets

 

Part 3

Banded Kettlebell swings to eye height

4 sets of 15-20 reps

Rest 60 sec

Part 4

100 Prone Banded Hamstring Curls

Part 5

5 Rounds

4 Towel Pull ups

6 Ring Rows or pull ups

8 Burpees

10 Hanging knee raise or v ups

14 Step ups alternating each rep

Part 6

3 sets

Stir the pot

10-20 circles per direction

Rest 60 sec

 

TB/ 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Bench Press

5 sets of 5 reps medium grip

5 sets of 5 wide grip

Try to do this with 60-90 sec of rest between sets

Load in the 70% range

 

Part 3

 

Incline Barbell Press

4 sets of 8 reps

Rest 60 sec

 

Use dumbbells if you want.

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps

Rest 60 sec

 

Part 5

 

Hammer Curls, alternating

4 sets of 10 reps per side

Rest 60 sec

Part 6

Banded sit ups

4 sets of 10

Rest 60 sec

Part 7

H Rolls

4 sets of 20 reps

Workout of the Day November 10, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Banded Box Front Squat

 

Build to a tough single

 

Part 3

 

Deadlift off pins/ safety arms with the bar above the knees

3 sets of 8 reps

Rest 60 sec

 

If not sure about this, skip it.

 

Part 4

 

Banded body weight or  back squat or goblet squat (any option but w bands)

3 sets of 10 reps

 

Part 5

5 rounds (15 min time cap)

6 dumbbell deadlift

6 burpees

5 dumbbell hang power cleans

5 ring rows

4 dumbbell thrusters

4 pull ups

 

If you don't finish in the 15 min, just stop where you are at.

Part 6

 

3 Sets

10-15 GHD Back Extensions

8-10 per direction GHD Ab Circles ( in the demo video the athlete uses a barbell, No Not Do This! Use a broomstick)

Rest 60 sec

 

 

TB/ 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Push Press

 

Build to a tough single

 

Part 3

 

Bench Press

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

JM Press w a barbell

3 sets of 8 reps

Rest 60 sec

 

Part 5

 

120 Banded Tricep Push downs

 

Part 4

 

Side Bends Holding onto a dumbbell

4 sets of 12 per side

Rest 60 sec

 

Part 5

 

Rear Delt raise

4 sets of 20 reps

Rest 30-60 sec

 

 

Workout of the Day November 5, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Back Squat

 

10 min (5 sets)

Every 2 min on the min

5 back squats

Load around 70-75%

 

Part 3

 

3 sets

25' death march

Rest 60 sec

 

Part 4

 

21-15-9

Cals bike or row

Goblet or double dumbell front squats

 

Rest 3 min

 

15-12-9

Cal bike or row

16 Walking lunges holding a kettlebell in front between sets of bike or row

 

Part 5

 

4 sets

 

15 standing banded abs 

Rest 60 sec

 

 

TB/ 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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

12 min

Every min on the min

 

1st min: 4 Push press (use between 75-80%)

2nd min: 7-15 pull ups

3rd min: Rest

Part 3

15 min

50 jump ropes

15 hanging knee raises or v ups

50-100' double overhead kettlebell carry

Part 4

4 sets

Static Back Extension Hold on GHD and doing 10 dumbell rows

Rest 60 sec

Part 5

Single arm banded press (use a light band)

100 reps per arm

Workout of the Day October 28, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 55%+ approx 30% bad tension

Then 2 sets at 90% effort 

 

Part 3

 

Romanian Deadlift (RDL)

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

100 Seated Banded Hamstring Curls

 

Part 5

 

800M row or 1600M bike

60 single arm kettlebell push press, switch arms every 5 reps

60' per arm, single arm overhead kettlebell carry

 

Part 6

 

Back Extensions on the GHD

3 sets of 10-15 reps

Rest 60 sec

 

 

 

TB/ 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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

10 min

every min on the min

Bench press off pins, 2" above chest

40% bar weight + approx 30% band tension

1st 5 min- 5 reps with a medium grip

2nd 5 min- 5 reps w a wider grip

Part 3

Incline Barbell press

3 sets of 8 reps

Rest 60 sec

Part 4

3 sets

max pull ups w a 2 sec hang at the bottom

Rest 60 sec

Be active in the shoulders while hanging in the bottom.

Part 5

Bent over barbell rows

3 sets of 8 reps

Rest 60 sec

Part 6

 

Cross body alternating hammer curls

4 sets of 8 reps

Rest 60 sec

 

Part 7

 

100 Banded Face pulls 

+

Stir the pot if you want

Workout of the Day October 25, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Reverse Band Box Squat

Build to a tough single

 

Part 3

 

One Leg forward (Lunge Position) Good Morning

4 sets of 8 reps per leg

 Rest 60 sec

If you want you can set up with bands attached to the rig and bar, pulling forwards.

 

Part 4 

Reverse Hypers on a swiss Ball or Back Extensions on the GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

In 14 min

10 Rounds

10 Alternating Dumbbell Snatch

5 Pull ups

 

Then:

Cals on machine

If there's any time left, go on the bike or rower for the remaining time for as many cals as possible. The workout is to be stopped at 14 min regardless of where you are.

Part 6

4 sets

10-20 per direction

Stir the Pot

Rest 60 sec

 

 

 

TB/ 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Bench Press Starting off pins with the bar 2" above chest

Build to a tough single

 

Use the safety bars as the tool to keep th bar in the start position. All reps are to start at the bottom, not the top.

 

Part 3

 

Floor Press Against a Band

Build to a tough set of 8 reps

 

Part 4

 

Skull Crushers laying on floor using ez curl bar

3 sets of 10 reps

Rest 60 sec

 

Part 5

 

Satnding Banded Side bends (oblique)

4 sets of 20 reps per side

Rest 60 sec

 

Part 6

 

4 sets

 

30 Banded Push Downs

20 seated bent over DB Flys

30 Banded Face Pulls

Rest 60 sec

Workout of the Day October 20, 2020

 

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 50%+ approx 30%^ bad tension

Then 2 sets at 90% effort

 

Part 3

 

7 min

Every min on the min

3 deadlifts

40% bar weight + 30% band tension

 

Part 4

 

Banded Kettlebell Swings

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

100 Swiss ball Hamstring Curls

 

Part 6

 

3 or 4 rounds

 

10 Pull ups

12 Burpees

14 Alternating step ups

16 hanging knee raises

 

 

TB/ 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

10 min

Every min on the min

1st 5 min- 5 bench press medium grip

2nd 5 min- 5 bench press wide grip

Load at 70%

 

Part 3

 

Incline barbell press against bands

4 sets of 8 Reps

Rest 60 sec

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps per arm

Rest 60 sec

 

Part 5

 

Bent Over barbell row

4 sets of 8 reps

Rest 60 sec 

Part 6

Banded sit ups

4 sets of 10 reps

Hold band on one side, alternate sides each set