DAY 02
Your Nutrition
Goal 1: Keep on going!
Keep working on yesterday's goals to cut out the extra calories in those drinks, booze, and sweets.
Keep working on that water intake! Start the day with 20-30oz right off the bat!
Your Training
STEP 1: Warm Up
GET WARM
:60 Couch Stretch per side
then 3 Rounds for Quality of:
200m Run
10 Air Squats
10 Good Mornings
10 Mountain Climbers (each leg)
STEP 2: Strength Work
GET STRONG
Dumbbell Front Squat
3 HARD SETS
Looking for 8-15 reps per set
Rest :90 between sets
STEP 3: Conditioning
GET MOVING
21-15-9 reps of:
Lunges (holding single dumbbell)
Dumbbell Push Press
Lateral Hops over the dumbbell
(back + forth = 1 rep)
***Watch the points of performance for the lunge and push press in the videos above to make sure you are moving correctly. Watch especially for knee to ground on the lunges with a stable base & strong shoulders at the top of each push press!
Suggested Weights: 20-35 for men, 10-25 for women
WORKOUT FLOW:
21 of each movement then 15 of each then 9 of each for time, moving as quickly as you can while maintaining exceptional form.
HOW TO WARM UP:
Practice each movement for proper form and range of motion before beginning. Once you decide on your weight, perform 10 reps of each to make sure you’ve chosen a weight you can move smoothly & correctly with. Rest 2:00 then it’s 3,2,1 GO TIME!
SCALING OPTIONS:
Don’t use weight on the lunges if you struggle with form, If you can’t jump, you can step over the dumbbell.
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