Tuesday March 24

Tue Mar 24

1 Timothy 4:8

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup – 6 minutes:

10/8 calorie bike, ride 1 min, 30 sec step ups)

One arm DB farmer carry 40ft (each arm, 10-12 sec each arm)

5 KB swings (DB, Gallon jugs)

30 sec side plank (15 each)

Preworkout Mobility:

Lat smash (lac ball, roller, can) 1 min each

Upper quad (lac ball, roller, can) 1 min each

6 rounds:

15/12 calorie bike (ride bike for 2 min, 1 min step up)

80 ft DB / KB/ weighted sacks farmer carry (2 handed, 1 handed, hold by sides), guesstimate distance, around 20-25 seconds)

8 strict pull-ups (ring rows, inverted rows)

10 Russian KB swings (choose weight, DB, 2 gallon jugs,etc)

18 min cap

Strength: 5×60 sec one leg DB Glute bridge hold (30 sec each leg)

5×10 Cossack squats (hold weight or bodyweight, 5 each)

Post workout mobility:

Lower Trap smash (lac ball, roller, can), 1 min each

Shin smash (lac ball, roller, can) 1 min each

Daily couch (1 min each)