LBS CHALLENGE WORKOUTS WK 3

Updated: Jan 14, 2021

LBS CHALLENGE WORKOUTS

WEEK OF JANUARY 11. 2021

THIS WEEK IS BUILDING...NOT AS MUCH CARDIO :) EXCEPT FOR WARMUPS, OR MAYBE AS A FINISHER

DAY 1: BACK/BICEPS/CORE

  1. EVERY 2 MIN X 5 ROUNDS

  • 100 JUMP ROPE SKIPS

  • PULL-UPS (AS MANY REPS AS POSSIBLE WITH THE LEAST AMOUNT OF ASSISTANCE)

WORKOUT B) 4 X 15/12/10/8 (EACH SET, REPS ARE LESS AS WEIGHTS INCREASE)

** THESE EXERCISES SHOULD BE CONTROLLED AND WITH GOOD FORM**

  1. WIDE GRIP PULLDOWNS

  2. CHEST SUPPORTED ROWS ON INCLINE BENCH https://youtu.be/Zgd513Kq9RQ

  3. DB BICEP CURLS

WORKOUT B) 3 ROUNDS

WORKOUT C) FINISHER: 8 ROUNDS 40SEC WORK/20SEC REST (TO TRANSITION)

  • DB WEIGHTED RUSSIAN TWISTS

  • SINGLE ARM DB HAMMERCURLS (LEFT SIDE ONLY)

  • DB WEIGHTED SITUPS

  • SINGLE ARM DB HAMMERCURLS (RIGHT SIDE ONLY)


 

DAY 2: LOWER BODY

WARM UP: 8MIN AMRAP( AS MANY ROUNDS AS POSSIBLE)

  • 10 CAL ON ROW OR BIKES

  • 15 AIR SQUATS

  • 20 WALL BALLS

WORKOUT A) BACK SQUATS

  • 4 X 15-20 REPS

(WEIGHT SHOULD NOT BE A MAX, THIS IS FOR BUILDING OR BURNOUT TO TAX THE MUSCLE ENDURANCE)

WORKOUT B) 4 ROUNDS / GIANT SET

WORKOUT C) FINISHER (EMPTY BARBELL ONLY)

10-8-6-4-2

  • BARBELL RDL

  • BARBELL FRONT SQUATS

  • BARBELL BACK SQUATS

  • KB SWINGS


 

DAY 3: CARDIO CHALLENGE

**I SIGNED UP FOR AN ONLINE COMPETITION...HERE’S ONE OF THE WORKOUTS**

SET A TIMER FOR 20MIN….AS MANY ROUNDS AS POSSIBLE (KEEP SCORE, TO SEE IF YOU HAVE THE BEST TIME)

  • 20 AIR SQUATS

  • 15 CALORIES ON THE ROW

  • 10 POWER CLEANS (55LB GIRLS/ 95LB GUYS)

  • 5 PUSH PRESSES (55LB GIRLS/ 95LB GUYS)


REST 5 MIN….

WORKOUT B) 4 ROUNDS FOR TIME:

  • 12 WALL BALLS

  • 12 CALORIES (ECHO BIKE ONLY)

  • 12 BURPEES

  • 30SEC REST ONLY


 

DAY 4; UPPER BODY PUSH

WARM UP:

  • 5 MINUTES OF JUMP ROPE

  • EVERYTIME YOU STOP IMMEDIATELY DO 5 PUSH-UPS

WORKOUT A) 4 SETS

WORKOUT B) GIANT SET X 4 ROUNDS

WORKOUT C) 3 ROUNDS (GIANT SET)


 

DAY 5; TOTAL BODY CONDITIONING

**AMRAP: as many rounds/reps as possible** in time limit allowed

WORKOUT A) SET A 5 MINUTE TIMER; AMRAP

  • 6 ALT DB SNATCHES

  • 8 BOX JUMPS

(REST 1-3 MIN)

WORKOUT B) 5MIN TIMER ; AMRAP

  • 8 BARBELL DEADLIFTS (95-135LB)

  • 10 DB SQUAT THRUSTERS (15-25lb Db)

REST 1-3 MIN)

WORKOUT C) 5MIN TIMER; AMRAP

  • 10 WALL BALLS

  • 20 V-UPS

REST 3 MIN

WORKOUT D) 10MIN TIMER; AMRAP

  • 6 PUSH UPS

  • 10 BALL SLAMS

  • 12 PLANT TAPS (12/SIDE)

  • 15 MOUNTAIN CLIMBERS

  • 20 BURPEES (NO PUSHUP)

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