ITS A CHALLENGE TO WORKOUT....

LBS CHALLENGE WORKOUTS

WEEK 2.15.21 (THIS WEEKS’ WORKOUTS ARE BACK TO HIGH INTENSITY)

---

DAY 1: LITTLE BIT OF EVERYTHING

90 SEC OF FULL-OUT CARDIO

1. CORE: 2X

• 10 AB ROLLOUTS OR 10 ghd SIT-UPS

• 15 SIDE V-UPS(LEFT) https://youtu.be/pvchGwh5p58

• 20 MOUNTAIN CLIMBERS

• 15 SIDE V-UPS (RIGHT)

90SEC CARDIO OF CHOICE

1. 12/10/8 (move up in weight each set)

• DUMBBELL SINGLE ARM SHOULDER PRESS (PER SIDE)

• DB PULLOVERS https://youtu.be/KQOBt5gjkSI

• DB DEADLIFTS https://youtu.be/7AOTg-UyFwY

90SEC CARDIO

1. 12/10/8 ( move up in weight each set)

• DB INCLINE CHEST FLIES https://youtu.be/ewkmMvQjhIs

• DB SPIDER CURLShttps://youtu.be/d60BTJ8ja7U

• DB WALKING LUNGES

90SEC CARDIO

1. 21/15/9

• SUMO DEADLIFT HIGH PULL https://youtu.be/7nt5dOoBSog

• KB SWINGS

• AB MAT SIT-UPS

• CALORIES ON ROW

---

DAY 2: HEY HEY LEGS

1. 4 ROUNDS: 25min timecap

• 40 HIP CIRCLE WALK (20/SIDE)

• 30 WALL BALLS

• 20 MOUNTAIN CLIMBERS (/SIDE)

• 10 JUMP SQUATS

REST 2-3MIN

1. 3 ROUNDS: 20min timecap

• 20 CAL BIKE ERG OR 10 CAL ECHO BIKE

• 15 GOBLET SQUATS

• 10 FRONT/BACK LUNGES (5/SIDE) https://youtu.be/WlGj3ABffAw

• 5 BURPEE BOX JUMPS

REST 2-3 MIN

1. 2 ROUNDS: 15min time cap

• 25 BANDED HAMSTRING CURLS

• 15 KB SWINGS

• 10 SISSY SQUATS

• 5 HANGING LEG RAISES (FEET ABOVE HIP LEVEL)

**DON’T FORGET TO STRETCH AND ROLL!**

---

DAY 3: GOT CORE?HOW ABOUT THEM ARMS?

A) START W/500M ROW

THEN TWO ROUNDS OF...45 SEC OF WORK/ 30 SEC REST (TO TRANSITION)

• PLANK TOE TAPS W/PUSHUPS https://youtu.be/iAzbJW99GCg

• SIDE PLANK ROTATIONS (LEFT) https://youtu.be/oMF8P-FT_eo

• HOLLOW HOLDhttps://youtu.be/4xRpGgttca8

• SIDE PLANK ROTATIONS (RIGHT)

B) 300 JUMP ROPE (SKIPPING OR HIGH KNEES)

THEN...TWO ROUNDS OF 45 SEC WORK/ 30 SEC REST

• RENEGADE ROW

• WALL SIT HAMMER CURLS

• DB PLANK MOVERShttps://youtu.be/Zko5x2SoQmo

• DB SKULL CRUSHERS FLUTTERKICKS

C) 400M WALK/JOG/RUN….

THEN...TWO ROUNDS OF 45SEC WORK/30 SEC REST

• CONE LEG LIFTS (USE DB) https://youtu.be/2SKKgqAk6aU

• BANDED CHOPS LEFT (LOW TO HIGH)https://youtu.be/zfYF2_-P_xU

• HANGING ALT OBLIQUE KNEE LIFTS

• BANDED CHOPS RIGHT (LOW TO HIGH)

D) rest3-5min... A through C once more....

E) ACCUMULATE 3 MIN OF PLANKING

---

DAY 4: THE BEST DAYS ARE FOR UPPERBODY

A)START W/ 5 BURPEE PULLUPS EVERY

B) 3 ROUNDS..

• 20 BAND PULL APARTS

• 20 BANDED STRAIGHT ARM PULLDOWNS

• 10 HAND RELEASE PUSH UPS

C) BENCH:

• TAKE 1-2 SETS TO WARM UP

• 3 SETS OF 5 REPS @ RPE8

D) 4 SETS X 12/10/8/6 (EACH SET MOVE UP IN WEIGHT, AS REPS LOWER)

• DB INCLINE BENCH

• DB SINGLE ARM ROWS / SIDE

E) 3 SETS X 12/10/8

• DB SEATED ARNOLD PRESS

• WIDE GRIP PULLDOWNS

F) 4 SETS X 15/12/10/8

• CABLE TRICEP PUSHDOWNS

• DB LATERAL RAISES

• BICEP CURLS

** OPTIONAL FINISHER...DO A 5TH SET AS A DROP SET**

---

DAY 5: FITNESS FRIDAY

40 MIN TIMECAP: (THIS IS FROM A PROGRAMMING I DID...THE TIMECAP WAS 30MIN...I DIDN’T MAKE IT...SO I’M ADDING 10 EXTRA FOR EVERYONE ELSE)

• ONE MILE RUN...OR ….5000M BIKE ERG OR….2000M ROW

• 50 DEADLIFTS (95LB-115LB) **I DID 105LB**

• 50 WALL BALLS

• 50 BOX JUMP OVERS (OR STEP OVERS)

• 50 WALL BALLS

• 0NE MILE … OR...5000M BIKE ERG...OR...2000M ROW

**MY NOTES...I STARTED WITH 5000M BIKE ERG; DAMPER 5, FINISHED ON WITH A ROW, HOWEVER I DIDN’T MAKE THE TIMECAP**