Back
Daily Workout Monday 11/25
November 25th, 2013
Daily Workout Monday, November 25th

Yess!!! I'm back ya'll!! And of course we have a super awesome, heart pounding workout to welcome our bodies back to the routine of working out 5x/week! (Plus, we need to ready our bodies for the holiday coming up!

I hope you have a fantastic rest week if you decided to take the week off. I definitely did! :)

Our workout for today is one of my favorite go-to workouts for full body conditioning. For those of you who have been on this program-- you are sure to know it-- the "tabata burpee breakdown." I:) This workout is super challenging but really fun. And with the interval rests, it is a great workout to really push yourself on every single work period. Good luck today all and I cannot wait to hear about how this one goes for you in the comments below! 

I hope you enjoy it as much as I do. And welcome back for another week of brand new workouts!!


WATCH THE VIDEO BELOW TO SEE ME DEMO THE ADVANCED/INTERMEDIATE WORKOUT!


BEGINNERS PROGRAM 

Strength:

1x Max time High Plank Hold

*You hold the high plank position for as long as possible, then record total time. 

Conditioning:
Back to back, you will perform:
1 set of tabata burpees
1 set of tabata squats
1 set of tabata out/in plank jumps
1 set of tabata push ups (from knees if necessary)


**NOTE--if you are a beginner, each of your tabata set will look like this: 4 rounds of 20 seconds ON (this means you perform max reps of exercise), 40 sec rest. I normal tabata is 8 rounds of 20 sec on, 10 sec rest but since you are new to this, you get it a little easier. Please believe me though--it wont feel easier! :)

INTERMEDIATE PROGRAM 

Strength:


Accumulate 4 minutes in the Side Plank Hold

*
This means you hold the side plank position for as long as it takes to accumulate 2 minutes total on each side.

Conditioning:
Back to back, you will perform:
1 set of tabata burpees
1 set of tabata jumping squats
1 set of tabata plank out/in jumps
1 set of tabata push ups


*1 Tabata set= 8 rounds of 20 seconds ON, 10 seconds REST

DONE!! :)


ADVANCED PROGRAM 

Strength: 


3x5 Back Squat, add 5lbs to your last successful 3x5 lift (3 sets of 5 reps, rest 3-5 minutes between sets)


*If this marks the start of your linear progression for the SQUAT, keep in mind that you want to perform this exercise at a weight you are very comfortable with for all 3 sets of 5 reps. The idea is that this weight should be 60lbs or more under your max weight for 3x5 Back Squat. If you are new to lifting, I recommend you start with an empty barbell ONLY (45lbs). Focus on form.

3x5 Overhead Press, add 5lbs to your last successful 3x5 lift (3 sets of 5 reps, rest 3-5 minutes between sets)

*If this marks the start of your linear progression for the OVERHEAD PRESS. You want to perform this exercise at a weight you are very comfortable with for all 3 sets of 5 reps. The idea is that this weight should be 30lbs or more under your max weight for 3x5 Overhead Press. If you are new to lifting, I recommend you start with an empty barbell ONLY (45lbs) or even do this with light dumbbells, maybe 10lbs in each hand. Focus on form.

Conditioning:
Back to back, you will perform:
1 set of tabata burpees
1 set of tabata jumping squats
1 set of tabata plank out/in jumps
1 set of tabata push ups


*1 Tabata set= 8 rounds of 20 seconds ON, 10 seconds REST

DONE!! :)


*Post total time to the comments below!
No comments posted...
Leave a Comment
* Name
* Email (will not be published)
*
* Enter verification code
* - Reqiured fields