ITS A CHALLENGE TO WORKOUT....

Updated: Feb 17, 2021

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

90SEC CARDIO OF CHOICE

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

90SEC CARDIO

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

90SEC CARDIO

  1. 21/15/9


 

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

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)

B) 300 JUMP ROPE (SKIPPING OR HIGH KNEES)

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

C) 400M WALK/JOG/RUN….

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

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**


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Rebuild

For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all

I’ll be posting my workouts once a week for whoever wants to follow along. rebuilding the strength and endurance. and conditioning