Happy Monday! You may have noticed that for over a month now I haven’t been sharing workouts on Friday’s like I used to. Don’t worry my friends, I am still sharing workouts! But now, I am sharing them on my instagram account with videos to most workouts and exercises. I know not everyone is on instagram so every so often I will do a big roundup of my most recent workouts. These aren’t all the workouts I have done over the past month or so; just the ones I have been able to get posted for you guys. I have more time on my lower body days to get videos so that is why you will see a lot of lower body days. I hope you enjoy this new way of me sharing workouts. If you want these sooner then be sure to follow me on instagram because I usually share them the same day and aim to share 2-3 workouts a week!
Here we go!
Pull Workout – videos here
Superset
-Sumo deadlifts – 4×8-10
-Seated cable row – 4x8x10
Superset
-Landmine deadlifts – 4×8-10
-Upright row – 4×8-10
Triset
-Back extensions – 3×10
-Banded KB deadlifts – 3×10
-DB single arm snatch – 3×10
Lower body – videos here
Superset
-Back squats – 4×6-8
-Single leg weighted step ups – 4×8 each leg
Superset
-Barbell split squat – 4×8 each leg
-Box jump squats – 4×8
Superset
-Walking lunges – 3×10 each leg
-Banded reverse hypers – 20 regular, 20 pulse, 30 sec hold
Finisher
Reps: 10,8,6,4,2
-Burpees
-Front squat
Upper body
Triset – 3×8-10
-Standing DB shoulder press
-Cable chest flies
-Skull crushers
Superset – 3×8-10
-DB Arnold press
-Cable tricep kick backs
Superset – 3×10-12
-DB high pull
-Incline DB chest press
Superset – 3×10-12
-Shoulder lateral raises
-Shoulder front raises
Finisher (no rest)
-Push-ups – 20-15-10-5
-Tricep dips – 5-10-15-20
Upper/lower body
4 rounds
Barbell bent over rows x10
Barbell high pull x10
Barbell overhead press x10
Rest 30-60 sec
20-15-10-5
Barbell thrusters
KB swings
Banded glute bridge
Goblet squats
3 rounds
Deadbugs x20 total
Side plank x30 sec
Side plank dips x10
Switch sides and repeat hold and dips
Murph WOD
I did 20 rounds of 5, 10, 15
Scale however you need to and get it done!
1 mile run
100 pulls up
200 push-ups
300 air squats
Lower Body – videos here
Superset
-Sumo deadlifts – 4×8
-DB split squat – 4×10 each leg
Superset
-1 1/2 deadlifts – 4×8
-Pistol squats – 4×8 each leg
3 rounds
Banded reverse hyper burnout
30 sec rest
Lower body birthday workout
Superset
-Back squats – 4×8
-Ski skaters – 4×30
Superset
-Banded hip thrusts – 4×10
-Single leg bench hops – 4×30
Superset
-Walking lunges – 3×12 each
Banded reverse hypers – 3×30
2 rounds
30 burpees
1 min rest
Upper body – videos here
Superset
-Barbell shoulder press – 4×8
-Seated row – 4×10
Superset
-DB Arnold press – 4×10-12
-DB single arm row – 4×10
Superset
-Upright row – 4×8-10
-Pull-ups – 4xmax
Dropset
DB shoulder press
Finisher
6 rounds
30 sec run
30 sec walk
Lower body – videos here
Superset
-Back squats – 4×6
-Bulgarian split squat – 4×10 each leg
Superset
-Leg press – 4×8
-DB walking lunges – 4×10 each leg
Superset
-Barbel lunge sequence – 3×8 each leg
-Plate slide lunges – 3×10 each leg
Finisher
Glute bridge burnout – perform 15 banded glute bridges immediately into 15 banded abductors. Decrease 1 rep each round until you get to 1
Lower body
4 rounds
-Back squats x8
-Bulgarian split squats x15 each leg
-Hip thrusts – 10
Rest 1-2 min
3 rounds
Straight legged deadlifts x8
Goblet squats x20
Banded reverse hypers x20 + 30 sec hold
Rest 1-2 min
Pull Workout – videos here
Superset
-Deadlift – 4×8
-Leg curls – 4×8
Superset
– 1 1/2 landmine deadlift – 4×8
-Pull-ups – 4xmax
Superset
-Back extension pulls two ways – 4×8
-Shoulder raises – 4×8
Finisher
4 rounds
-250 meter row
-10 cable high pulls
Lower body – video here
Superset
Back squats – 4×6
-Weighted step ups – 4×6 each leg
Superset
-Leg press – 4×8
-DB walking lunges – 4×8 each leg
Superset
-Hip thrusts 4×10-12
-Alternating single leg bench hops – 4×10-12 each leg
Finisher
10 min EMOM
20 KB swings
Full body
Superset
-DB chest press 3×10-12
-DB flies – 3×10-12
Superset
-BB bent over rows 3×10-12
-Max pull-ups
Superset
-Reverse hypers 3 ways x20, 15, 10
-DB walking lunges 3×12 each leg
Superset
-DB shoulder press 3×10-12
-DB shoulder side raises – 3×10-12
Superset
-EZ bar bicep curl – 3×10-12
-Tricep extensions – 3×10-12
Lower body
21-18-15-12-9-6
-Back squats
-Front squats
-Deadlifts
-KB swings
Lower body – videos here
Superset
-Back squats – 4×6-8
-skater squats – 4×6-8
Triset
-Hip thrusts 4×8
-Hip thrusts pulse – 4×8
-Deadlift – 4×6-8
Superset
-Reverse hypers 3 ways – 4×10-20
-Walking lunges 4×12-15 each leg