Here you can find my daily workout routine, if you fancy, give them a go yourself!
Conditioning day:
3 rounds of each:
Les Mills Grit (HIIT) workout
Chest day:
HIIT / 3 rounds of each
Recovery day:
HIIT
Shoulders day:
HIIT
Back day:
Arm day:
HIIT:
Chest day:
Back day:
Chest day:
Arm day:
Shoulder day:
Leg day:
Chest day:
5 rounds:
3 Sets Each:
5 rounds:
3 Sets Each:
The lockdown challenge (Day 9):
The lockdown challenge (Day 8):
The lockdown challenge (Day 7):
The lockdown challenge (Day 6):
The lockdown challenge (Day 5):
The lockdown challenge (Day 4):
The lockdown challenge (Day 3):
The lockdown challenge (Day 2):
The lockdown challenge (Day 1):
30 min AMRAP
20 min AMRAP
For time:
For time:
At every 1 min mark start death by push-ups
5 rounds:
For time:
3 2 1 & Push-ups (Day 7)
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:
3 2 1 & Push-ups (Day 6)
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:
3 2 1 & Push-ups (Day 5)
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:
3 2 1 & Push-ups (Day 4)
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:
3 2 1 & Push-ups (Day 3)
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:
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:
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:
Chest & Cardio
Back & Cardio
Back & Chest (4 sets of each)
Arms (4 sets of each)
Shoulders (4 sets of each)
Legs (4 sets of each)
5 rounds of:
Improving the your body's strength.
This is a great workout to test your strength, muscular endurance & cardiovascular ability:
This is a good one to get your lungs burning:
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
Cool down afterwards.
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
This is a brilliant leg burner, especially in 33 degree celcius heat!
10 rounds of:
This will tax you out! Also, wear comfortable shoes as the jumping jacks will burn your feet.
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
Cool down afterwards.
5 rounds of:
Cool down afterwards.
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
Cool down afterwards.
Cricket:
Cool down afterwards.
6 rounds of:
After you've completed 6 rounds do a 1 mile run.
Pushing cardio to the max.
Try to keep the resting to an absolute minimum, but take some time if you need it.
Adding a little stregth back into the routine.
Bench press & Push press:
Make sure you really contract the pecs at the top of the movement.
It's time to push your lungs capacity
No rest in between, just push for the full 90 mins.
Today's workout will burn up your while body, fully commit & really push these 30 minutes
30 minute AMRAP:
Finally on to something different. This one is a quick workout, but hits your lower body well.
3 Rounds of:
The 15 day bodyweight & cardio challenge (Day 15).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 14).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 13).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 12).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 11).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 10).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 9).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 8).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 7).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 6).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 5).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 4).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 3).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 2).
For information on how I'm splitting the workout each day view the full post.
The 15 day bodyweight & cardio challenge (Day 1).
For information on how I'm splitting the workout each day view the full post.
5 rounds:
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.
5 rounds (no rest):
This is a pretty good workout to get your lungs pumping.
5 rounds:
If you want to feel a serious leg pump in a short amount of time this is the workout for you.
10 rounds of each:
Trust me this one burns, it's a variation on a Murph, but is so much more taxing.
For time:
Bench press progression
4 rounds:
3 rounds:
3 rounds:
25min AMRAP:
30min AMRAP:
Fran with Muscle-ups:
1 min rest & then:
Arnie:
5 rounds of:
5 rounds of:
Full Clean & Jerk (Progression):
Squats (Progression):
Ez Bar Skullcrush (Progression)
Standing Hammer curls (Progression)
Deadlifts (Progression):
Bench Press (Progression):
Rest day
Full Clean & Jerk:
Skull crush & Barbell curl:
Back Squats (progression):
Weighted pull ups:
Do overhand followed by underhand grip
Military press:
Bench press:
5 round of (don't time):
Rest day
For time (5to2 - 6 rounds):
My time: 0:05:03
For time (triple DT, 15 rounds):
Bar @ 40kg
My time: 0:25:18
For time:
My split 5 round of 20 dips, squats, push ups & walking lunges.
My time: 0:11:59
5 rounds for time:
My time: 0:12:01
Rest day
5 rounds for time:
My time: 0:11:08
21-18-15-12-9-6-3
Bar @ 40kg