Back
Daily Workout Friday 12/6
December 8th, 2013
Daily Workout Friday, December 6th

Let me tell you--this workout was short but that made it tough for me to keep pushing hard the entire time. Try to get each set of reps unbroken and if you need to rest only take a few seconds rest at a time! These workouts are meant to be hard, but I think you can handle it considering they are also under ten minutes and then you're done with your entire workout for the day!
Enjoy. :)
Sarah


WATCH MY VIDEO BELOW TO SEE THIS WORKOUT FOR THE ADVANCED PROGRAM!

WATCH MY MOM'S VIDEO BELOW TO SEE THE WORKOUT FOR THE INTERMEDIATE PROGRAM!



BEGINNERS PROGRAM 

Strength: 1 x Max low plank hold

Conditioning: 

30, 20, 10 reps for time of:
Squats (no jumping if you're a beginner!),
Plank jumps,


You do: 30 squats, 30 plank jumps, 20 squats, 20 plank jumps... etc until you finish with 10 plank jumps. You do this as fast as possible while maintaining good form.

Record total time and post it to the comments below.


INTERMEDIATE PROGRAM 

Strength: 1 x Max low plank hold, 1 minute rest, followed immediately by another 1 x HIGH plank hold THEN Immediately start the conditioning workout as described below.

Conditioning: 
40, 30, 20, 10 reps for time of:
Squats (try for jumping squats on every rep!),
Plank out/in jumps,


You do: 40 squats, 40 plank jumps, 30 squats, 30 plank jumps... etc until you finish with 10 plank jumps. You do this as fast as possible while maintaining good form.

Record total time and post it to the comments below.


ADVANCED PROGRAM 

Strength: 


3x5 BENCH Press, (3 sets of 5 reps, rest 3-5 minutes between sets)

*If this marks the start of your linear progression for the BENCH 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 Bench 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.

*If you've previously been following my program and have already started your linear progression, you should add 5lbs to your previous lift. Comment on this post if you are confused/have questions about how a linear progression works

Conditioning: 
50, 40, 30, 20, 10 reps for time of:
Jumping Squats,
Burpees


You do: 50 squats, 50 Burpees, 40 squats, 40 burpees... etc until you finish with 10 burpees. You do this as fast as possible while maintaining good form.

Record total time and post it to the comments below.
Comments:
Gail Teuschler
#3
March 31st, 2015 9:46 pm
I am recovering from a torn rotator cuff. what exercise can i substitute for push ups in the beginner program? I am 55, 65 pounds overweight (recently lost 17) and trying to get back into shape. A few years I could do this no problem, before I had some injuries, and as a result gain weight (and then some). I want to get back into shape, but don't want to hurt myself, that will only set me back, and I don't heal as quick as I used to!
Natalie
#2
February 12th, 2015 5:12 pm
I started with the beginners version, how long do you thing I should stay on this before moving up to the intermediate version? Love your enthusiasm in the program Sarah! I will keep going for sure and hopefully get my mum and sister onboard too.
Trisha
#1
December 11th, 2013 11:56 am
I didn't time myself, but the intermediate made my legs feel like Jell-o! I'll be checking daily from now on! I love when you find great things online! Keep up the good work!
Leave a Comment
* Name
* Email (will not be published)
*
* Enter verification code
* - Reqiured fields