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LBS WORKOUTS



LBS CHALLENGE WORKOUTS

Week 1.25.2021


DAY 1) total body

Workout a) directions: first round: 20 reps of everything...rest 2-3 min, 2nd round: 15 reps of everything...rest 2-3min, 3rd round: 12 reps of everything...rest 2-3min, 4th round: 10 reps of everything...rest 2-3min ...try to move up in weight each round




 


DAY 2: LOWER BODY FOCUSED

Workout a) start with 5min of cardio; stretch and roll…

Workout b) back squats

4 sets: START AT 60% ON THE BAR AND ADD WEIGHT EACH SET….

2 x 3ct descent tempo squats

2 x 2ct pause squats

2 x squats (normal tempo 1:1)

**THIS IS ONE SET**

Example: first set; 2 squats DESCENDING AT A SLOW COUNT, FAST ON THE ASCENT…..THEN 2 SQUATS NORMAL DESCENT AND PAUSING AT THE BOTTOM FOR TWO SECONDS, THEN 2 SQUATS AT A NORMAL DESCENT/ASCENT


part B1) use your warmup weight: rep out 20-25reps for one set...


WORKOUT B) 3 rounds x 12/10/10

Finisher: 50 reps (one rep = 2 alt rev.lunges + 1 squat)

  • Alt reverse lunge/squat

https://youtu.be/8fEZDUj8x-8



 


Day 3: core/cardio

Workout a) 4 rounds for time: (try not to rest until all four rounds are done)

27 butterfly abmat situps

21 cal bike erg

15 cal row

10 cal ECHO bike

WORKOUT B) 3 sets to do heaviest weighted plank for 30sec

  • 30sec plank w/weight or w/out

  • Rest 1-2min

  • 30sec plank w/weight

  • Rest 1-2 min

  • 30 sec plank w/heavier-heaviest weight



 


DAY 4: upper body focused

WARM UP: one round

  • 1000m row for time (as fast as you can)

Workout a) 20/15/10 (first set 20 reps bench, second set 15 reps bench, 3rd set 10 reps)

  • bench (start w/ 45-50% of max bench; something easy, then add weight each set)

**After every bench, do this combo:

  • 5 pullups

  • 10 push ups

  • 15 barbell or dumbbell bicep curls

Directions: Bench for 20 reps, then do: pullups, pushups , bicep curls at prescribed reps….second set do 15 reps of bench, then do the combo...and so on…

Workout b) 3x25

**finish each round with 100 jump ropes**



 



Day 5: Fitness Friday

WORKOUT A) 5 x 3 min rounds: each round, you have 3 min to finish

  • 1200m bike erg (damper on 5)

OR

  • 650m row

OR

  • 25 cal ECHO bike

**pick a machine, finish the prescribed meters or cal within 3 min….5 rounds of this...These should be an all out SPRINT type of workout….at the end of 5 rounds, you should feel as if you gave it your all...or these short interval high intensity bouts of cardio will lose its effectiveness**

Workout b) 100reps

Accumulate 100 reps of one or more of these exercises:


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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