Daily Solid Body Workouts

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06/15/2023

Here is a crazy intense bodybuilding arm routine to add muscle, done in 50 minutes: GO TO FAILURE. Also can complete without rest between exercises. Resistance will determine this

1. Warmup - 5 minutes:

- 5 minutes of light cardio to get blood flowing and warm up the muscles.

2. Bicep Circuit - 20 minutes (4 circuits of 5 minutes):

- Barbell curls - 10 reps
- EZ bar preacher curls - 8 reps
- Concentration curls - 8 reps per arm

Take a 30-second break after each exercise and a 1-minute break after each circuit.

3. Tricep Circuit - 20 minutes (4 circuits of 5 minutes):

- Close-grip bench press - 10 reps
- Tricep cable pushdowns - 12 reps
- Skull crushers - 10 reps

Take a 30-second break after each exercise and a 1-minute break after each circuit.

4. Finisher - 5 minutes:

- Alternating sets of pushups and chin-ups to failure without rest.

This intense arm routine takes just 50 minutes to complete and is designed to target both biceps and triceps for maximum muscle growth. Remember to focus on proper form and control throughout each exercise and increase weights gradually as you progress. Also, make sure to warm up beforehand and cool down/stretch afterward.

06/14/2023

Warmup:

1. 2 rounds of:
- 30 seconds high knees
- 30 seconds butt kicks
- 30 seconds jumping jacks
- 30 seconds mountain climbers
- 30 seconds air squats
- 30 seconds rest

2. 2 rounds of:
- 10 push-ups
- 10 air squats
- 10 lunges
- 10 jumping jacks
- 10 burpees
- 30 seconds rest

Full-Body Crossfit-style Workout:

For Time:
- 20-18-16-14-12-10-8-6-4-2:
-- Dumbbell thrusters (50/35 lbs)
-- Box jump overs (24/20 in)
-- Toes-to-bar
-- Double unders

Before starting the workout, set up a barbell with the prescribed weight for your thrusters. Start with 20 reps of each exercise and descend in order until you complete 2 reps of each exercise.

The goal is to complete the workout as fast as possible. Keep in mind that this is a very challenging workout, so take breaks when needed and scale the weights and reps as necessary.

06/14/2023

Warmup:

1. 2 rounds of:
- 30 seconds high knees
- 30 seconds butt kicks
- 30 seconds jumping jacks
- 30 seconds mountain climbers
- 30 seconds air squats
- 30 seconds rest

2. 2 rounds of:
- 10 push-ups
- 10 air squats
- 10 lunges
- 10 jumping jacks
- 10 burpees
- 30 seconds rest

Full-Body Crossfit-style Workout:

EMOM (Every Minute on the Minute) for 45 minutes:
- Minute 1: 10 Deadlifts (185/135 lbs)
- Minute 2: 15/12 Calories Rowing
- Minute 3: 20 Wall Ball Shots (20/14 lbs)
- Minute 4: 15/12 Calories Assault Bike
- Minute 5: 10 Burpees

The goal is to complete the prescribed repetitions for each exercise within the minute, and use any remaining time to rest before moving onto the next exercise. The workout runs for a total of 45 minutes (9 rounds per exercise).

05/15/2023

5-14-23

Day 1:
1. Warm-up: 500m row, 20 air squats, 20 sit-ups, 20 push-ups
2. Strength: Back Squat 5x5
3. Metcon: For Time:
- 10 Box Jumps, 10 Push-ups
- 20 Box Jumps, 20 Push-ups
- 30 Box Jumps, 30 Push-ups
- 40 Box Jumps, 40 Push-ups
- 50 Box Jumps, 50 Push-ups
4. Cool-down: 6-minute ab routine

Day 2:
1. Warm-up: 500m row, 20 lunges, 20 dumbbell snatches (alternating arms)
2. Strength: Kettlebell Swing 5x5
3. Metcon: AMRAP in 12 minutes:
- 5 Kettlebell swings
- 10 Burpees
- 15 Sit-ups
4. Cool-down: 6-minute ab routine

Day 3:
1. Warm-up: 500m row, 20 air squats, 20 sit-ups, 20 push-ups
2. Strength: Deadlift 5x5
3. Metcon: For Time:
- 100 double unders
- 50 wall balls
- 40 DB snatches (alternating arms)
- 30 pull-ups
- 20 box jumps
- 10 burpees
4. Cool-down: 6-minute ab routine

Day 4:
1. Warm-up: 500m row, 20 lunges, 20 dumbbell snatches (alternating arms)
2. Strength: Bench Press 5x5
3. Metcon: 3 Rounds for Time:
- 10 Clean and Jerks (65/95lb)
- 12 Calorie Assault Bike
- 14 Lungester (55/75lb)
4. Cool-down: 6-minute ab routine

Day 5:
1. Warm-up: 500m row, 20 air squats, 20 sit-ups, 20 push-ups
2. Strength: Shoulder Press 5x5
3. Metcon: For Time:
- 1 Mile Run
- 100 Push-ups
- 200 Sit-ups
- 300 Squats
- 1 Mile Run
4. Cool-down: 6-minute ab routine

Get Out In The 🌞EMOM for 14 minutesOdd: 7 DB Thrusters 20/40 #Even: 7 DB Rows Each 30/60 #Or 14 Rounds (however long it ...
05/06/2023

Get Out In The 🌞

EMOM for 14 minutes
Odd: 7 DB Thrusters 20/40 #
Even: 7 DB Rows Each 30/60 #
Or
14 Rounds (however long it takes)

2nd Part

14 Military Plank (elbow hand)
14 Teasers
14 Kipping L Raises
1 Mini Loop

7 Rounds

04/30/2023

Sunday Sunday Sunday

Warmup:
- 15 minutes stretching and yoga to get the body prepared and focused.

Cardio:
- Choose a cardio exercise like jogging, running, or cycling and do it for 15 minutes to raise your heart rate.

Shoulder/Triceps:
- Dumbbell overhead press: 3 sets x 10 reps (use a weight that feels challenging but manageable)
- Dumbbell lateral raise: 3 sets x 10 reps (use a weight that feels challenging but manageable)
-Dumbbell iron cross 3 sets of 8
- Dumbbell triceps extension: 3 sets x 10 reps (use a weight that feels challenging but manageable)
- Bodyweight dips: 3 sets x max reps

AMRAP Workout:
- 10 wall balls (use a ball that feels challenging but manageable)
- 20 air squats (use a weight or resistance that feels challenging but manageable)
- 10 pull-ups (use a grip that feels comfortable)
- 100 jump ropes (or as many as you can do in the time it takes to complete the wall balls, air squats, and pull-ups)
- Do as many rounds as possible in 15 minutes.

Cool-Down:
- 5-10 minutes of stretching and foam rolling to help reduce soreness.

Remember to listen to your body and adjust the workout to your fitness level. You can also modify the exercises if needed. Make sure to hydrate with plenty of water throughout the workout and take breaks if necessary.

04/28/2023

Friday or Saturday Killer

For Time
Buy-In One Mile Run (2 Big Loops)

Then, 4 Rounds of:
20 Thrusters (40/25 kg)
20 Push-Ups
30 Toes-to-Bars
30 Deadlifts (40/25 kg)
12 Pull-Ups

Buy-Out: 1 Mile Run (2 Big Loops)
With a running clock, complete the prescribed work as fast as possible (“For Time“). Athlete will start with the buy-in of 1,985 meter Run. Then, complete 4 rounds of 20 Thrusters, 20 Push-Ups, 30 Toes-to-Bars, 30 Deadlifts, and 12 Pull-Ups. Finally, athlete must complete the buy-out of 2,007 mete Run.

Score is the time on the clock when the buy-out is completed.

04/27/2023

Starting Monday 5 Day Layout

Day 1 - Legs
- 5-minute warm-up on the treadmill or stationary bike
- Barbell Back Squats 5 x 8 reps
- Leg extensions: 3 sets x 20 reps
- Leg curls: 3 sets x 20 reps
- Walking lunges: 3 sets x 20 reps (each leg)
- Calf raises: 3 sets x 30 reps
- 15-minute HIIT workout: 21-15 thrusters, 21-15 pull-ups, 21-15 burpees, 0.5-mile run

Day 2 - Chest & Triceps (3-5 sets)
- 5-minute warm-up on the treadmill or stationary bike
- Bench press: 3 sets x 10 reps
- Incline dumbbell press: 3 sets x 10 reps
- Cable flyes: 3 sets x 10 reps
- Tricep pushdowns: 3 sets x 10 reps
- Overhead tricep extensions: 3 sets x 10 reps
- 15-minute cardio: 1-minute sprints, 1-minute rest, repeat for 15 minutes

Day 3 - Back & Biceps (3-5 sets)
- 5-minute warm-up on the treadmill or stationary bike
- Deadlifts: 3 sets x 10 reps
- Bent-over rows: 3 sets x 10 reps
- Lat pulldowns: 3 sets x 10 reps
- Bicep curls: 3 sets x 10 reps
- Hammer curls: 3 sets x 10 reps
- 15-minute AMRAP
20 calories rowing
10 Wall Ball
100 Jump Rope

Day 4 - Shoulders & Abs
- 5-minute warm-up on the treadmill or stationary bike
- Military press: 3 sets x 10 reps
- Lateral raises: 3 sets x 10 reps
- Rear delt flyes: 3 sets x 10 reps
- Plank: 3 sets x 30 seconds
- Russian twists: 3 sets x 10 reps
- 15-minute YOGA

Day 5 - Full-body Workout
- 5-minute warm-up on the treadmill or stationary bike
- Squats: 5 sets x 5 repe
- Bench press: 5 sets x 5 reps
- Pull-ups: 5 sets x Max reps
- Shoulder press: 3 sets x 8 reps
- Bicep curls: 3 sets x 10 reps
- Tricep pushdowns: 3 sets x 10 reps

- 15-minute cardio
3 BIG LOOPS

Remember to modify the weights and exercises to your fitness level and consult with a doctor before beginning any new workout routine.

Don’ts 🤷‍♂️•Don’t waste energy attempting to remedy digestive issues such as Sibo or Libo if your still engaging in stre...
02/22/2023

Don’ts 🤷‍♂️
•Don’t waste energy attempting to remedy digestive issues such as Sibo or Libo if your still engaging in strenuous exercise

•Don’t engage in strenuous activity if you just gave 🩸
•Definitely don’t engage in strenuous activity if your ❤️ is inflamed
•Don’t expect relief or remedy for hypothyroidism or hashimoto’s until strenuous exercise and inflammation is eliminated, gut health is restored and thyroid function returns. All work synergistically.

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2465 Dixie Highway
Fort Mitchell, KY
41017

Telephone

+18599927892

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