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MONDAY
Squatting with one leg elevated behind you.
Bar on your back. Out of the rack. 8 on each leg... Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.
Go immediately into the single leg deadlifts and then REST 2min. After each set. Try to get at-least 4 sets in, in a 20min. Window.
Weightlifting
8 each leg. Same concept, except you're pulling off of the floor and useing much lighter weight. A little goes a LONG way here. This Superset is going to make you very sore, just FYI.
AtHome
"Fight Gone Bad with DBs"
3 Rounds, For Total Reps in 17 minute:
1 minute DB Goblet Squats
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,
Few thing to know:
1.) DB Goblet Squats is 1 DB only
2.) DB Push Press is both DBs at the same time!
3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.
B.
40sec. of Work
20sec. of Rest
Until you finish...
50 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges
You goal is to do 2 rounds every 40sec. and finish in 25min. Can you hang?
SexyBod
Legs/Chest/Bicep Superset:
10 DB RDL’s
10 Incline DB Bench Press
10-12 Crossbody DB or Band Curls
Rest 90sec. Repeat for 4 Total Sets
*If you have access to a barbell for any of the above, USE it!
Back + Shoulder Superset:
8-10 DB Strict Shoulder Press (DBs facing east/west the entire time)
8-10 Single Arm DB Rows on each side
Rest 90sec. Repeat for 4 Total Sets
Triceps + Calves Superset:
15-20 Incline Single DB Skull Crusher
Immediately into;
Max Reps Of Standing Calf Raises (With a bar is you have it or holding your heaviest sets of DBs)
Rest 90sec. Repeat for 4 Total Sets
No rest between movements on any of the sections. Get all of the work done and then you get the 90sec. rest.
I am trying to make this as universal as possible so, if you do not have enough weights to make these numbers hard, then just create more time under tension. AKA, make a rep take 4 or 5 seconds versus 1 or 2. And use bands whenever possible to create those different ypes of resistance.
CrossBody Band or DB Curl:
https://www.youtube.com/watch?v=3PxRL7kH1y8
Single DB Incline Skull Crushers:
https://www.youtube.com/watch?v=wU2KOjXMWgM
Standard DB Shoulder Press:
https://www.youtube.com/watch?v=81io_tB71eI
TUESDAY
InTheGym
20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)
Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Probably in the range of 155-185 for guys and 85-105 for girls.
Pulling skill can be either:
1.) 3-5 ring pull downs
2.) 5-10 Strict Pull-Ups
3.) 5 negetive pull ups
4.) 10-15 Kipping Pull-Ups
15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
*Can you finish?! RX+ 70/53
*Put your time in if you finish!
AtHome
A.
20min. running clock...
Max DB Floor Press 45/25s+
immediately into;
Max Chin-Ups (underhand)
immediately into;
400m Run
immediately back to the bench press and repeat///
*If you can, do strict pull-ups
Try to pick a weight on the bench press that you're getting about 15-20 reps on the 1st round or 2 and then never less then 10 reps.
This is a non-stop butt kicker, but it will be over soon!
B.
3 Parts Today :)
Part 1) Bodyweight Conditioning:
Tabata Mountain Climbers
40sec. of WORK x 20sec. of REST x 8 rounds.
Rest 90sec. When Finished and start this;
Part 2) Bodyweight Strength Piece:
1min. of Elevated Curtsy Lunges (right)
1min. of Single Leg Glute Bridges (right)
1min. of Elevated Curtsy Lunges (left)
1min. of Single Leg Glute Bridges (Left)
1min. of REST
Repeat that strength section for 3 full rounds. **Use a 40X0 Tempo
When part 2 is done rest 90sec. (Including the 1min. that's in there) and start the core piece below:
Part 3) Bodyweight Core Only:
3 Rounds:
10 Toes To Hands
15 Reverse Sit-Ups
20 Regular Sit-Ups
25 Russian Twists
Rest 60sec. After Each Round
Toes to hands are essentially an "up down" except you don't stand up. You just stay low and pop you feet in and out.
Elevated Curtsy Lunges:
https://www.youtube.com/watch?v=yreoeyguahM
SexyBod
Leg Superset:
8-10 Band distracted curtsy lunge
immediately into;
8-10 Band distracted single leg squats w/ glute emphasis (linked)
Rest 90sec. Repeat for 3 total sets
Chest + Back Superset:
15-20 DB Fly’s with a 40X0 Tempo
immediately into;
Max Rep Seated Band Row with 3sec. pause at the top of each rep (squeeze hard)
immediately into;
5-6 Chin-Ups (underhand) with a 3sec. Pause at the top of each rep
Rest 90sec. Repeat for 3 total sets
Shoulders:
10-12 Single DB Seated Strict Press
Rest 90sec. Repeat for 3 total sets
Biceps + Triceps Superset:
Max Rep Band Kickbacks
immediately into;
Regular Alternating DB curls with a turn on the way up
Rest 90sec. Repeat for 3 total sets
Abs:
50-40-30-20-10 Reps of:
Flutter Kicks
Bodyweight Russian Twist
Band Row:
https://www.youtube.com/watch?v=x394-KjAmxs
Single DB Strict Press:
https://www.instagram.com/p/B_ywL3hnN1-/?igshid=6luy1igcm0i1
Alternating Curls:
https://www.youtube.com/watch?v=gPZX2vTQSYY
Leg Superset:
https://www.instagram.com/p/B_yhR0WnVvd/?utm_source=ig_web_copy_link
WEDNESDAY
InTheGym
Quick and Dirty Today...
2 Rounds:
5min. EMOM:
12/9 Cal bike
immediately into;
5min. EMOM:
10 Deadlifts 225/155
immediately into;
5min. EMOM:
10 Toes-To-Bar
This is 30min. straight. Stay at each station for 5min., then move to the next piece.
AtHome
A.
For Time:
10 DB Hang Clean + Jerks (right arm) 45/30lb
10 DB Hang Clean + Jerks (left arm)
10 DB Front Squats with (2) DBs
... Then 9 of all that... Then 8... All the way down to 1.
So it's just 1 DB for the Clean and Jerks. Then you need both for the Squats. This is going to be harder than the snatch and thruster combo we've done in the past.
B.
Part 1) Fun Conditioning Piece:
Play the song "Roxanne" by "The Police." Every time he says the word "Roxanne" in the song -- do 1 burpee! Be careful though, he doesn't always say the full word and sometimes there's a few back to back. Will bring some serious smiles out today :)
Part 2) Full Body Circuit:
2 Rounds For Time:
50 Shoot Through Complex's
100 Chair Step-Up's (L+R= 1)
*You need 2 chairs or 2 benches
Here is a YouTube link to the Roxanne song:
https://www.youtube.com/watch?v=3T1c7GkzRQQ
Shoot Through Complex:
https://www.youtube.com/watch?v=O3bs55Satr8
(So you're doing a push-up, shoot in, dip, shoot out. That's 1 rep)
SexyBod
Leg Superset:
8-10 Band distracted DB Goblet Squats
immediately into;
15-20 Banded Abductions on each side
Rest 90sec. Repeat for 3 total sets
Chest + Back + Shoulder Superset:
15-20 Flat DB Bench Press
immediately into;
12-15 DB Pendlay Rows
immediately into;
Max DB Lateral Raises (15+ reps)
Rest 90sec. Repeat for 3 total sets
Triceps:
15-20 Overhead Dumbbell Extensions
Rest 60sec. Repeat for 4 Total Sets
Biceps:
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets
Abs:
30sec. of Hollow Body Hold
immediately into;
30sec. of Cannonball Crunches
1min. Rest. (Repeat for 4 total rounds)
Band distracted goblet squats:
https://www.instagram.com/p/B_1Yv5iFQ9h/?igshid=1j16705acukdl
Pendlay Row:
https://www.youtube.com/watch?v=fyU6GB4N4QA
Zottman Curls
https://www.youtube.com/watch?v=L0REVLe-aQ4
Hollow Body Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI
Cannonball Crunch:
https://www.youtube.com/watch?v=hk14gq-qnZE
THURSDAY
InTheGym
1.) 200m Run
10 DB Thrusters
Max reps Pull-ups
2.) 20/15 Cal Bike
Max reps Single Arm DB Hang
Clean and Jerks (alt. every 5
reps)
3.) 25 burpees
Max Alt. DB Lunges
4.) 15 DB Squat Cleans
Max Reps HSPU
5.) 40 Alt. DB Power Snatches
Max Russian Twists with same
DB
6.) Run 400m
Max Reps DB Power Cleans
7.) 20 Burpee Deadlifts
Max Reps Devil Press
*3min. AMRAPs. x 2min. Rest
*You need to go HARD on each one or it's worthless. Get your mind right and lets go!
*Also, I am sorry that you are doubling up on some movements today, but I thought it would be fun to make a big throwdown type of workout to elevate some spirits out there! If you're not feeling the throwdown workout, then no worrier, take today off and rest!
If you do it hit it, ENJOY! It is a super fun workout.
We will be back on track with a more synergetic flow next week :)
P.S. I here more gyms are opening this month so that's good news!
AtHome
A.
Part 1) Fun Conditioning Piece:
Like yesterday, but we have a new song and format!
Song: "Flower" by Moby
Every time the song says 'bring Sally up' you stand, and every time it says 'bring Sally down' you squat and hold until it says 'bring Sally up' again and so on.
Part 2) Full Body Circuit
3min. AMRAP:
4 Up Downs w/ a double shot
8 Crossbody Toe Touches (L+R=2)
12 walking Lunges (L+R=2)
Rest 1min. Repeat for 5 Total Rounds. (20min. Total)
Part 3) Core Burner
Accumulate 3min. of a "Hollow Hold
*Go as long you can on the first hold. Then keep chipping away at whatever is left with as little rest breaks as possible. Make it hurt! Have your phone stopwatch nearby so you can pause when/if you fail a set.
Flower Song:
https://www.youtube.com/watch?v=6A2V9Bu80J4
Hollow Body Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI
CrossBody Toe Touches:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Up Down w/ Double Shot: (first video)
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w
SexyBod
Legs:
10-12 DB Hack Squat against a wall or with foam roller (linked below). Rest 90sec. Repeat for 4 Total Sets.
Chest + Back Superset:
1min. of Incline Single DB Cleavage Cutters
Immediately into;
1min. of Regular Pull-Ups (wide grip)
90sec. Rest. Repeat for 3 Total Sets
Bicep Tricep SuperSet:
2 Rounds with no rest between:
30sec. of Banded Tricep Pulldowns w/ Pipe or Broomstick
30sec. DB Bicep Isometric hold at 90 degrees (1 DB in each hand held in the hammer position)
*That's 1 set. No rest 1min. and repeat for 3 total sets.
Shoulders:
Max DB Front Raises
Immediately into;
Max Banded Pull Aparts (Palms Up versus down like we usually do)
Rest 90sec. Repeat for 3 Total Sets
Calves:
100 Seated DB Calf Raises
*Go at a pace that keeps good form and go slower if you only have very light weights. If you never lift calves, then maybe only do 50 of these because you will get SUPER sore.
DB Hack Squat:
https://www.instagram.com/tv/B_5RNH5nfwj/?utm_source=ig_web_copy_link
Seated DB Calf Raises
https://www.youtube.com/watch?v=uV3Pa2UGzkE
Single DB Cleavage Cutters: (Same, but with a 30 degree incline)
https://www.youtube.com/watch?v=SvjimXFEZgE
FRIDAY
InTheGym
Every 2min. x 5 Rounds:
10/7 Cal Bike
Max Snatches 135/95/65
Rest 4min.
Every 2min. x 5 Rounds:
10/7 Cal Bike
Max Overhead Squats 135/95/65
Rest 4min. Before Part C.)
7min. AMRAP:
15 Ballslam 20/14
30 Double Unders
AtHome
A.
20min. EMOM:
Min. 1) "complex"
Min. 2) 60 Double Unders
Complex:
3 DB Power Cleans 50/35s
6 Push-Ups
9 Air Squats
Advanced Rep Scheme: 5/10/15
B.
Part 1.) Conditioning + Core
(0-1min.)
50sec. Plank
(1-2min.)
50 Jumping Jacks
(2-3min.)
50sec. Plank
(3-4min.)
50 Jumping Jacks
(4-5min.)
50sec. Plank
Part 2.) Full Body Circuit - How Far Can You Go!?
Every 60sec. For 3 Rounds:
5 Burpees
5 Air Squats
5 Straight Leg Sit-Ups (Bad Girl Style)
Immediately into;
Every 60sec. For 3 Rounds:
6 Burpees
6 Air Squats
6 Straight Leg Sit-Ups (Bad Girl Style)
Immediately into;
Every 60sec. For 3 Rounds:
7 Burpees
7 Air Squats
7 Straight Leg Sit-Ups (Bad Girl Style)
*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail
Straight Leg Sit-Up Bad Girl Style:
https://www.youtube.com/watch?v=aQefyQoR3P8
SexyBod
Legs:
10-12 DB Hack Squat against a wall or with foam roller (linked below). Rest 90sec. Repeat for 4 Total Sets.
Chest + Back Superset:
1min. of Incline Single DB Cleavage Cutters
Immediately into;
1min. of Regular Pull-Ups (wide grip)
90sec. Rest. Repeat for 3 Total Sets
Bicep Tricep SuperSet:
2 Rounds with no rest between:
30sec. of Banded Tricep Pulldowns w/ Pipe or Broomstick
30sec. DB Bicep Isometric hold at 90 degrees (1 DB in each hand held in the hammer position)
*That's 1 set. No rest 1min. and repeat for 3 total sets.
Shoulders:
Max DB Front Raises
Immediately into;
Max Banded Pull Aparts (Palms Up versus down like we usually do)
Rest 90sec. Repeat for 3 Total Sets
Calves:
100 Seated DB Calf Raises
*Go at a pace that keeps good form and go slower if you only have very light weights. If you never lift calves, then maybe only do 50 of these because you will get SUPER sore.
DB Hack Squat:
https://www.instagram.com/tv/B_5RNH5nfwj/?utm_source=ig_web_copy_link
Seated DB Calf Raises
https://www.youtube.com/watch?v=uV3Pa2UGzkE
Single DB Cleavage Cutters: (Same, but with a 30 degree incline)
https://www.youtube.com/watch?v=SvjimXFEZgE