Today’s workout is a full body mixer including two traditional strength exercises followed by a circuit of four functional exercises.
DIRECTIONS
- Complete each exercise in the Strength portion of the workout individually, completing all 3 sets of the first exercise before moving to the second exercise. Rest 2-3 minutes between exercises. Go as heavy as you can while maintaining perfect form.
- Complete all exercises in the Circuit portion of the workout sequentially … meaning you will complete all four exercises before moving onto the next round, or set. Complete 3-5 rounds. No rest between exercises in the circuit, 90-120 seconds rest between rounds. Choose a weight that is challenging, but not so heavy or light as to prevent you from maintaining a steady movement tempo.
Workout Time: 60-75 minutes (including warmup and cool down)
Equipment Needed: Barbell, Plates, Dumbbells and/or Kettlebells
Warmup
- 2 Minute Row or Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
- Scap Pull ups x 10
- Band Pass Throughs x 15
Strength
BARBELL BENCH PRESS
3 x 5
BARBELL BOX STEP UPS
3 x 5
Circuit
DB BRIDGE PRESS
x 10
GORILLA ROW 2 FOR 1s
x 5
Alternate left, then right, then both arms. That is 1 rep.
WEIGHTED GLUTE BRIDGES
x 10
BICEP CURL 2 FOR 1s
x 5
Alternate left arm, then right arm, then both arms. That is 1 rep.
Core Finisher
6 minutes AMRAP
Perform all three exercises, that is one round. Complete as many rounds as possible in six minutes resting as little as possible.
SKIER HOPS
V UPS
TOE REACHES
Cool Down
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.