Free Workouts: First Workout of the Day

The Workout of the Day is a new feature where I’ll post a new workout for you to try 3-5 days a week. Since not everybody lives in Portland and has access to me training them in person, this is the next best thing. It isn’t Ideal, and if you can find yourself a local trainer that knows their stuff (not as easy as it sounds), then I still recommend that you go that route. A Trainer, in person, can correct flaws in your technique, listen to your concerns, modify a routine based on your own personal needs and history, etc. But, in lieu of that, these workouts can help you go in the right direction.

You don’t need to do them on the days they are posted, but doing them in the right order is not a bad Idea. So if I post 3 workouts in a week on Mon, Wed, Fri. Then you could do those same workouts on Tues, Thurs, Sat, respectively.

First thing’s first: The warm up. I’m not going to go too far into it here, but suffice it to say, that warming up is absolutely essential. For more on specific warm ups, see my post, “Don’t Forget The Warm-Up: A Few Techniques“.

We might as well just dive right in (I’ll have a bit about terminology at the end of the post).

Workout of the Day (WOD), Monday, April 23st

 Warm up

A1:  Front Squats:  3×12

A2:  Pull Ups:  3×12 (if you can’t do pull ups, do either pull downs, or use a Pull Up assist machine.)

B1:  Step ups:  3×12

B2:  Push ups:  3×12  (Start with Wall push-ups, then once you get better, you can do these from the floor.  If you’re really good at push ups, do clap push ups, or put your hands on Medicine balls, etc)

C1:  Dumbbell Swing:  3×12

C2:   Ab Roller:  3×12

A Key to Terminology:

When I write A1, A2 that means that you treat everything in the A-set as a superset.  Unless I say otherwise, I’ll always mean you should do one set of one exercise, then rest for 30-60 sec’s, then do an exercise of the next exercise in the A-category, then do the second set of the the first, etc.  Once you’ve done all the A-sets, then you move on to the B’s, then the C’s.

Between the A, B, and C categories you should rest about 3 min’s.  That means that the entire workout won’t take all that long at all.  But, it will be VERY hard.  By the time you get to the ab rollers, you’ll be panting like a dog.


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