Strength & Conditioning:
7 Banded DB RDL’s
7 Banded DB Long Lunges (step as far back as you can)
*7 reps of each movement on each leg
*Do both exercises on the same leg before switching legs
7 Landmine Sit-Ups (right)
7 Landmine Sit-Ups (left)
7 Landmine Sit-Ups (both arms)
Rest 90sec. Repeat for 4 Total Sets
Landmine Sit-up Demo:
https://www.instagram.com/p/CCXFfFxHavL/?utm_source=ig_web_copy_link
Banded RDL & Lunge:
https://www.youtube.com/watch?v=k-mKKYC5r2o
Russian KB Swings 70/53
Push-Ups
*15/12 Cal Assault Bike or 12/9 Cal Row or 100m Run After Each Set
Bodywork:
BUTTS & GUTS
(0-3min.)
50 Bulgarian Split Squats with a 30X0 Tempo
(3-9min.)
30sec. of Seated Ab Circles
30sec. of Drunken Mountain Climbers
30sec. of Seated Ab Circles (other direction)
Rest 30sec.
30sec. of Star Plank (right)
30sec. of Starfish Sit-Ups
30sec. of Star Plank (left)
Rest 30sec.
30sec. of Bicycle Abs
30sec. of Heel Touches
30sec. of Russian Twists
Rest 30sec.
(9-12min.)
50 Bulgarian Split Squats with a 20X0 Tempo
(12-18min.)
*Same Ab Sequence as above
(18-21min.)
50 Bulgarian Split Squats with no tempo. Just get them done
Here’s a bunch of video demos because there are some weird names in there.
Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU
Seated Ab Circles:
https://www.youtube.com/watch?v=-MT1l34zLXI
Drunken Mountain Climbers:
https://www.youtube.com/watch?v=b1xyB37QqYc
Starfish Sit-Ups:
https://www.youtube.com/watch?v=HLH9WgbYOCI
Star Planks:
https://www.youtube.com/watch?v=5oB44pBFIVE
Heel Touches:
https://www.youtube.com/watch?v=2CvMvcfhiTo
Bicycle Abs:
https://www.youtube.com/watch?v=ey-I0iCGajk
Sweat:
0-6min.
1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups
6-12min.
3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders
12-18min.
1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups
18-24min.
3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders
24-30min.
1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups
30-35min.
Max Push-Ups!
Can anyone bang out 100?
If you want to beef it up a little, you can go up in weight on the DB Squats on the 2nd and 3rd rounds.
Close Stance DB Squats Demo (Except hold the DB vertically):
https://www.youtube.com/watch?v=U7Y-bY4bZj0
Da Daily D:
“Butts and Guts Marathon”
Every 2min. Until you fail or give up đŸ˜‰
50 Double Unders
15 Sit-Ups
5 Heels Elevated DB Goblet Squats 50/35lb
*If you get 10 rounds, you can stop or keep going for bragging rights!
*Advanced can try a 70/50lb.
https://www.youtube.com/watch?v=5ZtZSPg-Y_8
Full Body Aesthetics:
Since, Thursday is typically the rest day and I posted Friday yesterday (see below); this is Saturday’s programming if you would prefer to train 5 days in a row and rest over the weekend.Â
Legs: 100 DB Step-Ups (heavy as possible)
Chest: 100 Incline Bodyweight Push-Ups
Back: 100 Regular Grip Pull-Ups
Shoulders: 100 Banded Pull Aparts
Biceps: 100 Banded Bicep Curls (Palms up the entire time)
Triceps: 100 Banded Tricep Pull-Downs with pipe or broom
Abs: 105 Hanging Knee Raises (Add a 10lb DB or a band for extra resistance)
*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 reps
As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing last week.