3-5 Rounds - Not For Time
10 Double Dumbbell Squats
10 Double Dumbbell Bench Press
10 Bent Over Rows
1:00 Front Plank
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
10 Air Squats
10 Sit Ups
2 Spiderman Lunges
20 Mt. Climbers
Specific Warm Up
Today’s workout should be approached as a Strength piece! That means that you want to take each movement and slowly add intensity to it over the course of 2-4 short sets until you get to the point that feels right for the workout. For the first three moves, that means adding weight. For the Plank, that means finding your way to your toughest variation.
Workout of the Day
3-5 Rounds - Not For Time
10 Double Dumbbell Squats
10 Double Dumbbell Bench Press
1:00 Front Plank
Workout Notes
As noted in the Specific Warm Up, today’s piece should be approached as Strength at a High Heart Rate! It is “Not For Time” so you can take this slow and steady or push the pace as much as you’d like. Try to find a weight/variation where the rep scheme is doable, but it sucks : ) For the Front Planks, get as creative as you need to! These can be Front Plank Variations, Single Arm Planks, Around the World Planks, or anything else that you can think of that puts you in a tough time-under-tension situation!
Double Dumbbell Squat Modifications
I love/hate a double dumbbell squat because it puts your core under an immense amount of stress. This makes it even more effective than barbell loaded squats in many ways. However, if you are feeling like switching it up, go for any squat you’d like! That can be Back Squats, Front Squats, Overhead Squats, or even Pistol Squats!
Double Dumbbell Bench Press Modifications
As long as you are pressing (forward if at all possible) you’re good! Options would be Push Ups, Floor Press, Barbell Bench Press, Strict Press, or Dips.
Bent Over Row Modifications
Any pull from the Bent Over Row video will do the trick. However, our other standard Horizontal pulling motion is the trusty Bodyweight Row. If you can’t pull horizontally, you can go with a strict vertical pull like Strict Pull Ups, and assisted Pull Up Machine, or using a cable station at your gym.
Plank Modifications
The point of the plank is to squeeze your core as much as possible while not moving. Any other movement like that will fit the same bill! This could be Side Planks, Hollow Holds, or the dreaded L-Sit!
Optional Accessory Work
Accumulate 2-3min in each Side Plank. Break it up however!
Cool Down
1-2min in Couch Stretch on Each Leg
1-2min of Chest Stretches on Each Side
Comments