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Workouts of the Day

Here you can find the workout of each day that I find the most challenging. You can also preview my whole day of working out if you would like more of a challenge.

20 October 20

3 2 1 & Push-ups (day 2)

So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:

  • 5 mile bike
  • 5 mile run
  • 1,500 single-unders
  • ---
  • 300 push ups

See the full day workout →

19 October 20

3 2 1 & Push-ups (day 1)

So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:

  • 5 mile bike
  • ---
  • 300 push ups

See the full day workout →

8 October 20

Angie

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

See the full day workout →

7 October 20

50-40-30-20-10

  • Single-unders
  • Sit-ups

See the full day workout →

6 October 20

21-15-9

  • Snatch
  • Pull-ups

See the full day workout →

5 October 20

6 mile outdoors mountain bike

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30 September 20

Fran:

  • 21-15-9
  • - Pull-ups
  • - Thrusters @ 2 x 15kg

See the full day workout →

25 September 20

For time:

  • 12.5 mile run

See the full day workout →

24 September 20

For time:

  • 10 mile run

See the full day workout →

23 September 20

For time:

  • 7.5 mile run

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22 September 20

Chest & Cardio

  • 5 mile run
  • & then 4 sets of each:
  • Push-ups / Band fly / Floor DB press / Floor hex press / Floor plate press / Floor DB fly

See the full day workout →

21 September 20

Back & Cardio

  • 2.5 mile run
  • & then 4 sets of each:
  • Landmine single arm row / DB single arm row / T-bar row / Lat pull downs / Seated row / Pull-ups / Chin-ups / Shrugs

See the full day workout →

11 September 20

Back & Chest (4 sets of each)

  • Lat pull downs
  • Seated rows
  • Bent DB row
  • Landmine side row (single arm)
  • Landmine front row (single arm)
  • Shrugs
  • Floor DB press
  • Floor band fly
  • Floor band press
  • Band fly
  • Push-ups

See the full day workout →

9 September 20

Arms (4 sets of each)

  • Ez-bar skullcrush
  • Overhead DB extend
  • DB kickbacks
  • Rope extend
  • Band extend
  • Reverse extend
  • Ez-bar curl
  • Ez-bar reverse curl
  • DB hammer curl
  • DB curl
  • DB zot curl

See the full day workout →

8 September 20

Shoulders (4 sets of each)

  • Neutral grip DB press
  • Side raise
  • Arnold press
  • Rear delt fly
  • Scott press
  • Front plate raise & twist
  • Military press
  • Egyptian side raise
  • Clean & Jerk

See the full day workout →

7 September 20

Legs (4 sets of each)

  • BW* walking lunges (20-25 reps)
  • BW squats (20-25 reps)
  • Landmine squat (8-12 reps)
  • Back-step landmine lunge (12-20 reps)
  • Landmine RLD (12-16 reps)
  • Landmine hack squat (12-15 reps)
  • Landmine single leg RDL (10-12 reps)
  • DB goblet squat (8-12 reps)
  • DB RDL (8-12 reps)
  • Rocking calf raises (20-25 reps)
  • Seated ez-bar calf raises (12-16 reps)
  • Standing calf raises (25-30 reps)
  • * BW= Bodyweight

See the full day workout →

17 August 20

Biking & Running.

  • 6 mile bike
  • 4 mile run

See the full day workout →

14 August 20

Building up your lung capacity.

  • 5 mile run

See the full day workout →

13 August 20

5 rounds of:

  • 20 cal bike
  • 20 walking lunges
  • 10 air squats
  • 10 RLD
  • With 2 x 10kg dbs

See the full day workout →

12 August 20

Get swimming

  • 45 minute swim

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11 August 20

Improving the your body's strength.

  • 2 mile run with 10kg added weight

See the full day workout →

5 August 20

Getting used to high intensity bike rides:

  • 6 x 2 mile bike

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4 August 20

This is a great workout to test your strength, muscular endurance & cardiovascular ability:

  • Start with 1,000 single-unders
  • Then go straight into 10 rounds of: 10 dips / 20 push-ups / 30 lunges / 100 single-unders
  • Then finish off with 12-9-6-3: Clean & jerk @ 50kg

See the full day workout →

3 August 20

This is a good one to get your lungs burning:

  • 1 zig-zag 6m inbetween each cone shuttle run / 40m sprint / 100 single-unders

See the full day workout →

1 August 20

Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:

  • 12.4 mile run

Cool down afterwards.

See the full day workout →

31 July 20

Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:

  • 4 rounds of each: Single leg landmine RDL / landmine overhead lunges / landmine squat / landmine back squat / landmine RDL / landmine calf raise

This is a brilliant leg burner, especially in 33 degree celcius heat!

See the full day workout →

30 July 20

10 rounds of:

  • 20 reps rowing machine / 25 jumping jacks / 15 rope swings / 25 jumping jacks / 10 cal bike / 25 jumping jacks / 5 wall balls / 25 jumping jacks / double forward & backward cone runs with an added sprint / 25 jumping jacks

This will tax you out! Also, wear comfortable shoes as the jumping jacks will burn your feet.

See the full day workout →

29 July 20

Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:

  • 6.5 mile run

Cool down afterwards.

See the full day workout →

28 July 20

5 rounds of:

  • 20 overhead walking lunges / 15 push press / 10 cal bike

Cool down afterwards.

See the full day workout →

27 July 20

Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:

  • 12 mile run

Cool down afterwards.

See the full day workout →

26 July 20

Take a day off. It's time for some active recovery.

See the full day workout →

25 July 20

Cricket:

  • Bowling practice 30 mins
  • Batting practice 30 mins
  • Fielding practice & drills 1 hour

Cool down afterwards.

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24 July 20

6 rounds of:

  • 20 walking lunges / 20 squats / 20 rocking calf raises

After you've completed 6 rounds do a 1 mile run.

See the full day workout →

23 July 20

Pushing cardio to the max.

  • 3 mile run
  • 10 rounds: 5 full shuttle sprints/ 25 calorie bike
  • 3 mile run

Try to keep the resting to an absolute minimum, but take some time if you need it.

See the full day workout →

22 July 20

Adding a little stregth back into the routine.

Bench press & Push press:

  • Bench: 15 x 60kg / 12 x 70kg / 10 x 90kg / 8 x 100kg / 5 x 110kg / 2 x 120kg / 1 x 130kg / 1 x 135kg
  • Push press: 15 x 30kg / 10 x 40kg / 5 x 50kg / 3 x 60kg / 2 x 65kg / 1 x 70kg / 1 x 75kg / 1 x 80kg

Make sure you really contract the pecs at the top of the movement.

See the full day workout →

21 July 20

It's time to push your lungs capacity

  • 30 mins run
  • 30 mins bike
  • 30 mins swim

No rest in between, just push for the full 90 mins.

See the full day workout →

15 July 20

Today's workout will burn up your while body, fully commit & really push these 30 minutes

30 minute AMRAP:

  • 3 clean & jeark @ 50kg
  • 10 burpee with side twist
  • 20 jumping lunges
  • 20 jumping squats
  • 10 push-ups with frog jump
  • 12 mountain climbers

See the full day workout →

14 July 20

Finally on to something different. This one is a quick workout, but hits your lower body well.

3 Rounds of:

  • 20 walking lunges
  • 20 overhead walking lunges
  • 10 burpees with side twist

See the full day workout →

13 July 20

The 15 day bodyweight & cardio challenge (Day 15).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

12 July 20

The 15 day bodyweight & cardio challenge (Day 14).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

11 July 20

The 15 day bodyweight & cardio challenge (Day 13).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

10 July 20

The 15 day bodyweight & cardio challenge (Day 12).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

9 July 20

The 15 day bodyweight & cardio challenge (Day 11).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

8 July 20

The 15 day bodyweight & cardio challenge (Day 10).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

7 July 20

The 15 day bodyweight & cardio challenge (Day 9).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

6 July 20

The 15 day bodyweight & cardio challenge (Day 8).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

5 July 20

The 15 day bodyweight & cardio challenge (Day 7).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

4 July 20

The 15 day bodyweight & cardio challenge (Day 6).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

3 July 20

The 15 day bodyweight & cardio challenge (Day 5).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

2 July 20

The 15 day bodyweight & cardio challenge (Day 4).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

1 July 20

The 15 day bodyweight & cardio challenge (Day 3).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

30 June 20

The 15 day bodyweight & cardio challenge (Day 2).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

29 June 20

The 15 day bodyweight & cardio challenge (Day 1).

  • Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
  • Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs

For information on how I'm splitting the workout each day view the full post.

See the full day workout →

24 June 20

5 rounds:

  • 5 laps swimming

The weather is good and I think it's about time I got some swimming in, our pool is 20ft so you can workout measurements.

If you don't have access to a pool do 5 rounds of 100m sprints.

See the full day workout →

23 June 20

5 rounds (no rest):

  • 200 single-unders
  • 10 muscle-ups
  • 5 barbell curl
  • 5 overhead extend

This is a pretty good workout to get your lungs pumping.

See the full day workout →

22 June 20

5 rounds:

  • 20 overhead walking lunges (alternate arm at 10 reps)
  • 20 side plate walking lunges
  • 20 air squats
  • 20 cal bike

If you want to feel a serious leg pump in a short amount of time this is the workout for you.

See the full day workout →

19 June 20

10 rounds of each:

  • 10 pull-ups / 100 single-unders / 2 min rest
  • 20 push-ups / 100 single-unders / 2 min rest
  • 30 air squats / 100 single-unders

Trust me this one burns, it's a variation on a Murph, but is so much more taxing.

See the full day workout →

18 June 20

For time:

  • 6 rounds: 100 single-unders / 20 back step lunges
  • 1 min rest
  • 6 rounds: 100 single-unders / 20 air squats

See the full day workout →

17 June 20

Bench press progression

  • 60kg x 15
  • 70kg x 12
  • 90kg x 8
  • 100kg x 5
  • 110kg x 4
  • 120kg x 2
  • 125kg x 1
  • 130kg x 1
  • 135kg x 1
  • 120kg x 2
  • 100kg x 5
  • 70kg x 16-12-8

See the full day workout →

16 June 20

4 rounds:

  • 300 single-unders
  • 5 muscle-ups
  • 5-5 db curl
  • 5-5 db overhead extend
  • 6 db snatch

See the full day workout →

15 June 20

3 rounds:

  • 100 single-unders
  • 10 pull-ups
  • 10 push-ups
  • 10 air squats
  • 10 split squats
  • 10 knee raise

See the full day workout →

14 June 20

3 rounds:

  • 10 thrusters
  • 30 single-unders
  • 10 squat cleans
  • 30 single-unders

See the full day workout →

11 June 20

25min AMRAP:

  • 3 muscle-ups
  • 5 toes-to-bar
  • 50 single-unders
  • 5 cleans @ 50kg
  • 30 plate swings

See the full day workout →

10 June 20

30min AMRAP:

  • 30 lunges
  • 20 push-ups
  • 10 pull-ups
  • 100 single-unders

See the full day workout →

9 June 20

Fran with Muscle-ups:

  • 21-15-19: Muscle-ups & Thrusters @ 45kg

1 min rest & then:

Arnie:

  • 21 Turkish right hand get-ups / 50 Plate swings / 21 Overhead left hand walking lunges / 50 Plate swings / 21 Overhead right hand walking lunges / 50 Plate swings / 21 Turkish left hand get-ups

See the full day workout →

8 June 20

5 rounds of:

  • 30 single-unders
  • 3 muscle-ups
  • 30 skierg
  • 3 x bench press @ 100kg
  • 0.3 mile bike
  • 3 x thrusters @ 60kg
  • 300m run

See the full day workout →

7 June 20

5 rounds of:

  • 5-5 overhead walking lunges
  • 50 single-unders
  • 5 muscle ups

See the full day workout →

6 June 20

Les Mills Grit #16 Strength

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5 June 20

Full Clean & Jerk (Progression):

  • 1 x 6 @ 40kg
  • 3 x 4 @ 50kg
  • - & then 5 rounds of each:
  • 1 clean & jerk @ 70kg / 50 single-unders
  • 1 clean & jerk @ 80kg / 50 single-unders
  • 1 clean & jerk @ 85kg / 50 single-unders

See the full day workout →

4 June 20

Squats (Progression):

  • 1 set of 5 @ 60kg
  • 1 set of 4 @ 70kg
  • 1 set of 3 @ 80kg
  • 1 set of 2 @ 90kg
  • 1 set of 1 @ 100kg
  • 1 set of 1 @ 105kg
  • 1 set of 1 @ 110kg
  • 1 set of 1 @ 115kg
  • 3 sets of 5 @ 70kg

See the full day workout →

3 June 20

Ez Bar Skullcrush (Progression)

  • 2 sets of 20 @ 30kg
  • 2 sets of 15 @ 40kg
  • 2 sets of 10 @ 45kg

Standing Hammer curls (Progression)

  • 2 sets of 20 @ 10kg(each)
  • 2 sets of 15 @ 15kg(each)
  • 2 sets of 10 @ 20kg(each)

See the full day workout →

2 June 20

Deadlifts (Progression):

  • 2 sets of 5 @ 50kg
  • 1 set of 5 @ 60kg
  • 2 sets of 4 @ 70kg
  • 1 set of 4 @ 80kg
  • 3 sets of 3 @ 90kg
  • 3 sets of 3 @ 100kg
  • 1 set of 1 @ 110kg
  • 1 set of 1 @ 120kg
  • 1 set of 1 @ 130kg
  • 1 set of 1 @ 140kg
  • 1 set of 1 @ 145kg
  • 1 set of 1 @ 150kg
  • 1 set of 1 @ 140kg
  • 1 set of 1 @ 130kg
  • 1 set of 2 @ 120kg
  • 1 set of 3 @ 110kg
  • 1 set of 5 @ 100kg

See the full day workout →

1 June 20

Bench Press (Progression):

  • 2 sets of 10 @ 70kg
  • 2 sets of 8 @ 80kg
  • 2 sets of 6 @ 90kg
  • 2 sets of 8 @ 100kg
  • 2 sets of 5 @ 105kg
  • 2 sets of 3 @ 110kg
  • 2 sets of 2 @ 115kg
  • 1 set of 1 @ 120kg
  • 1 sets of 1 @ 125kg
  • 4 sets of 8 @ 70kg

See the full day workout →

31 May 20

Rest day

30 May 20

Full Clean & Jerk:

  • 5 rounds: 4 clean & jerk @ 40kg / 100 single-unders
  • 5 rounds: 4 clean & jerk @ 50kg / 100 single-unders
  • 5 rounds: 3 clean & jerk @ 60kg / 100 single-unders
  • 5 rounds: 2 clean & jerk @ 70kg / 100 single-unders
  • 5 rounds: 1 clean & jerk @ 80kg / 100 single-unders

See the full day workout →

29 May 20

Skull crush & Barbell curl:

  • Skull crush: 30kg (2 sets 25 reps) / 40kg (2 sets 12 reps) / 50kg (2 sets 8 reps)
  • Barbell curl: 25kg (2 sets 25 reps) / 35kg (2 sets 15 reps) / 40kg (2 sets 10 reps)

See the full day workout →

28 May 20

Back Squats (progression):

  • 50kg / 8 reps
  • 60kg / 8 reps
  • 70kg / 8 reps
  • 80kg / 8 reps
  • 90kg / 4 reps
  • 95kg / 4 reps
  • 100kg / 2 reps
  • 105kg / 2 reps

See the full day workout →

27 May 20

Weighted pull ups:

  • 10-10 / 6-6 / 3-3 / 3-3 / 6-6 / 10-10
  • @ BW / 5kg / 10kg / 10kg / 5kg / BW

Do overhand followed by underhand grip

See the full day workout →

26 May 20

Military press:

  • 12-12-9-9-6-6-3-3-1-1-1
  • @ 20kg / 30kg / 40kg / 40kg / 50kg / 50kg / 60kg / 65kg / 70kg / 75kg / 80kg

See the full day workout →

25 May 20

Bench press:

  • 12-12-9-9-6-6-3-3
  • @ 70kg / 70kg / 80kg / 80kg / 90kg / 90kg / 105kg / 110kg

See the full day workout →

24 May 20

5 round of (don't time):

  • 6 pull ups
  • 12 push ups
  • 18 squats
  • 24 crunch

See the full day workout →

23 May 20

Rest day

22 May 20

For time:

  • 3 mile run

My time: 0:27:13

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21 May 20

For time (5to2 - 6 rounds):

  • 5 Deadlifts
  • 4 Cleans
  • 3 Front Squats
  • 2 Push Jerk

My time: 0:05:03

See the full day workout →

20 May 20

For time (10 rounds):

  • 1 mile bike
  • 10 pull ups

My time: 0:29:03

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19 May 20

For time (triple DT, 15 rounds):

  • 12 deadlifts
  • 9 hang cleans
  • 6 jerk

Bar @ 40kg

My time: 0:25:18

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18 May 20

For time:

  • 100 dips
  • 100 air squats
  • 100 push ups
  • 100 walking lunges

My split 5 round of 20 dips, squats, push ups & walking lunges.

My time: 0:11:59

See the full day workout →

17 May 20

5 rounds for time:

  • 10 bench press @ 80kg
  • 10-10 overhead alternating walking lunge @ 5kg
  • 10 cal bike

My time: 0:12:01

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16 May 20

Rest day

15 May 20

5 rounds for time:

  • 20 plate swings @ 10kg
  • 15 push press @ 30kg
  • 10 plate snatch @ 25kg
  • 5 cal bike

My time: 0:11:08

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14 May 20

21-18-15-12-9-6-3

  • Hang clean
  • Skipping
  • Push press
  • Deadlifts
  • Cal bike

Bar @ 40kg

See the full day workout →