LBS BOARD WORKOUTS 12/14/2020

Updated: Dec 15, 2020

LBS BOARD WORKOUTS

WEEK 12/14/2020 - LBS CHALLENGE IS UNDERWAY!

MONDAY 12/14 (CONDITIONING PIECES)

WORKOUT A) 3 ROUNDS

**REST 2 MINUTES BETWEEN ROUNDS**


WORKOUT B) 3 ROUNDS (ONE BARBELL/LIGHTWEIGHT)

(REST 3MIN BETWEEN ROUNDS)

**OPTIONAL CORE**

  • AB ROLLOUTS PRACTICE

  • DB WAITER CARRY





TUESDAY 12/15/2020 (LOWER BODY)

WARM UP: (WARM UPS ARE NOT MEANT TO BE DONE “ALL OUT” HIGH INTENSITY, THIS SECTION IS JUST TO GET YOUR BODY TO WAKE UP AND MOVE. 2 rounds:

  • 20 CAL BIKE OR ROW

  • 20 WALL BALLS

  • 15 CAL BIKE OR ROW

  • 15 KB SWINGS

  • 10 CAL BIKE OR ROW

  • 10 V-UPS

STRENGTH CIRCUIT: 3 ROUNDS

STRENGTH CIRCUIT: 4 X 12/10/8/6


** EACH SET, MOVE UP IN WEIGHT, BUT IT SHOULD NOT BE TO FAILURE**

CONDITIONING: 10 MIN AMRAP

  • 10 BURPEE BALL SLAMS

  • 15 HANGING LEG RAISES

  • 20 AIR SQUATS

**AMRAP = AS MANY REPS/ROUNDS AS POSSIBLE IN THE ALLOTTED TIME FRAME**

RECOVERY:

DO NOT FORGET TO STRETCH AND ROLL AFTER YOUR WORKOUT. RECOVERY IS VERY IMPORTANT, WHETHER YOU ARE A COMPETITIVE ATHLETE OR JUST TRYING TO STAY HEALTHY AND IN SHAPE.





WEDNESDAY: 12/16/2020 (CORE/ARMS)

  1. START WITH 2 MIN OF JUMP ROPE

  • 10 SIDE V-UPS (LEFT) https://youtu.be/PY_Huxrt89g

  • 30 SEC SIDE PLANK (LEFT)

  • 10 SIDE V-UPS (RIGHT)

  • 30 SIDE PLANKS (RIGHT)

  • 20 ALT TOE TOUCHES (10/SIDE)

** REST AND REPEAT ONCE MORE **

  1. START WITH 2 MIN OF ROWING

** REST AND REPEAT ONCE MORE**

  1. START WITH 2 MIN OF JUMP ROPE

** REST AND REPEAT ONCE MORE**

  1. ARMS!!

  • 21’S BICEP CURLS

  • 20 BANDED TRICEP PUSHDOWNS

  • 10 HAMMER CURLS SUPERSET W/ 10 WIDE BICEP CURLS

  • 10 DIPS

** REST AND REPEAT TWICE MORE**





THURSDAY: 12/17/2020 (UPPER BODY)

WARM UP: 2 ROUNDS

  • 2MIN CARDIO

  • STRETCH AND ROLL

STRENGTH CIRCUIT A) 3X 12/10/8

  • BB BENCH SUPERSET W/ 10 BAND PULL APARTS AFTER EACH SET

** EX: 12 BENCH, STRAIGHT INTO 10 BAND PULL APARTS,...**

STRENGTH CIRCUIT B) 3X 12/10/8

  • DB SEATED SHOULDER PRESS SUPERSET W/ 10 DB BENT OVER ROWS

STRENGTH CIRCUIT C) 3X 15/12/10

  • WIDE GRIP PULLDOWNS

  • DB LATERAL RAISE

  • DB SKULLCRUSHERS

CONDITIONING: 3 ROUNDS

  • 60 SEC BIKE

  • 10 BURPEES

( THIS SHOULD BE AN ALL OUT EFFORT) REST, THEN REPEAT AGAIN.






FRIDAY: 12/18/2020 (TOTAL BODY)

3-4 ROUNDS (USE ONE BARBELL FOR ALL LIFTS)

  • 15 BARBELL ROWS

  • 15 V UPS

  • 20 KB SWINGS

  • 10 BB PUSH PRESS

  • 10 BURPEE STEP UPS OR BOX JUMPS

  • 20 KB SWINGS

  • 10 DEADLIFTS

  • 10 PULL UPS

  • 20 KB SWINGS

**OPTIONAL: TABATA ON ROWER

  • 20 SEC ALL OUT

  • 10 REST

(REPEAT 8X; SHOULD EQUAL TO 4 MINUTES TOTAL)




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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