Daniel and Alie BurnsLBS SUMMER SIZZLE SERIES 7.5.21
LBS SUMMER SIZZLE SERIES
WEEK 7.5.21
**These next two weeks’ workouts are based on the theme “short and sweet”... No one likes to suffer in over 100 degree weather..**
MONDAY/ Too HOT to trot
Circuit A) 5 rounds (building in weight optional)
6 Barbell floor press
6 barbell rows
200 jump rope
(rest 60-90s between rounds)
Circuit B) 10-8-6-4-2
Pull ups
Push ups
Hanging knee raises
Turn it Up Tuesday
Circuit A) 5 rounds (each round is a 5min timecap)
20 cal bike
5 back squats (start at 50% of your heaviest squat; build each round)
Circuit B) one round
2000M bike erg OR row
**every 500m; do 10/side hip circle lateral walks**
Circuit C) Complete 100 weighted walking lunges (50/side)
**Every time you break, do 5 weighted burpees with the dumbbells you are using**
Wednesday/ concrete to the core
Circuit A) 4 rounds x 5 min time cap each round
400m run
10 cal row
Max abmat situps in remaining time
*the goal is to be consistent with each exercise for every round*
Circuit B) 3 x 45s/30s/20s
Weighted single leg v ups (left arm holds DB)https://youtu.be/wa0LG0ghZFU
Weighted single leg V ups (right arm holds DB)
DB weighted russian twists https://youtu.be/pzMWYoeSCzw
Plank DB movers https://youtu.be/QTDxX62Xf2w
**remember that quality over quantity gets results**
Thursday thunderarms
Circuit A) 5 rounds (building in weight)
10 Barbell push press
60sec all-out sprint on rower
**rest after all 5 rounds **
Circuit B) 4 rounds
Single arm bicep curls 21’s (right side) https://youtu.be/m-tiOsMbOv0
Single arm bicep curls 21’s (left side)
15 tricep overhead extension https://youtu.be/YM8iX9BJWjA
10 bench dips https://youtu.be/XXvuYGCxpkk
Circuit C) 100 reps of each exercise
Db hammer curls https://youtu.be/P5sXHLmXmBM
Banded tricep pushdowns https://youtu.be/HXia-KuaBu4
**at the start of every minute; for as long as it takes you to finish...do 10 push ups**
Friday Deathlifts and more
Circuit A) 4 rounds
20 cal ROW
15 Front squats
10 Hanging knee raises
Rest 2-5 min
Circuit B) EMOM 90 sec x 10 rounds
**Every 90 sec do 5 deadlifts; starting at you warm up weight of 45-50% of your heaviest deadlift**
Circuit C) 2 rounds
40sec forearm plank …
Straight into…
30 sec side plank
Straight into…
40sec plank on hands in push up position
Straight into…
30 sec side plank