LBS BOARD HOLIDAY WEEK OF WORKOUTS (A WEEK OF CONDITIONING WORKOUTS I DID DURING OUR FIRST LOCKDOWN)

DAY #1:

(body weight; Steve cook’s 100-1 countdown challenge; EVERY 3 MIN, DO 50 JUMP ROPE OR JACKS)

(set a timer, every 3 minutes stop where you're at and do 0 jacks or 50 single jump rope)


100x air squats

90x sit-ups

80x alt lunges

70x sec of plank

60x mountain climbers

50x push ups

40x high knees or jumping jacks

30x squat jumps (squat must be depth, and feet must leave ground)

20x Spiderman push ups

10x v-ups


DAY #2:

For time:

40-30-20-10 Cal row

12-12-12-12 DB alt snatch (25lb DB)

6-6-6-6 burpee over dumbbell https://youtu.be/vixuOWQv9Lo


Directions:

40 Cal row, then 12 alt db snatch, then 6 burpee hop over dumbbells'

Then 30 Cal row, 12 al DB snatch, 6 burpee over dumbbell; continue until you finish.


Rest 5 minutes

For time:

40-30-20-10 Cal ASSAULT BIKE

9-9-9-9 DB weighted burpees (25lb Db’s) https://youtu.be/L_QjiZGhZcM

6-6-6-6 Db squat thrusters (25lb DB’s) https://youtu.be/1KYPZ-Jzo3w

**Directions: just like the previous workout, follow the same rep scheme


DAY #3: cardio leg day

Started with a 20min walk/jog (optional)


A) 5 rounds of:

60sec of barbell back squats

Rest 90sec between rounds, goal is to get the same number of reps consistently


B) 3 rounds: 30sec work/15 sec rest:

Kettlebell swings (40lb)

Air squats

Jump squats

Burpee box jumps (i did burpee box step ups)


C) 4 rounds: 12 reps each:

Reverse lunges (left only) https://youtu.be/xrPteyQLGAo

Goblet squats (25lb Db)https://youtu.be/a-dqF4NL2K4

Reverse lunges (right only)

Goblet squats (25lb DB)


D) 3 rounds: 60 sec each

BARBELL HIP THRUSTERS https://youtu.be/ZHM4n4aDgXg

ECHO bike


Day #4:

A) 4 rounds:

100x jump rope

10 box step ups (10/side)

10 barbell bench

20 band pull aparts

10 db single arm row (25lb)


B) 4rounds:

15 cal bike (or 200m run)

10 dumbbell push press https://youtu.be/4tCaD42ghlc

12 TRX rev rows

20 banded good morningshttps://youtu.be/1WFrKwEHxAs


C) 4 rounds (i only did two because i had to train clients)

20 cal row

8 db pullovers (35lb DB)https://youtu.be/FK4rHfWKEac

10 alt bicep curls

20 banded bent over rows https://youtu.be/DgPGoJ7PM1k







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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