Workout of the day

Workout Of The Day

First Workout:
8am
1/4 mile run
3 minutes of the following:

  • Bear Crawls
  • Weighted Crunches
  • Burpees

1/4 mile run with 4 degree incline
3 minutes of the following:

  • Kettlebell swing / squat combo
  • Jumping Jacks
  • Jump Rope

1/4 mile run 8 degree incline
3 minutes of the following:

  • Bear Crawls
  • Weighted Crunches
  • Burpees

1/4 mile run with 12 degree incline
3 minutes of the following:

  • Kettlebell swing / squat combo
  • Jumping Jacks
  • Jump Rope

Second Workout of the Day

3 rounds of the following 6 exercise circuit:

  1. Suspension Rows
  2. Box Jumps
  3. Weighted Sit Ups
  4. Single Leg Dead Lift (right leg)
  5. Single Led Dead Lift (left leg)
  6. Burpees

We performed 45 seconds of each exercise and completed 3 rounds (total of 18 sets)of this sequence with no breaks.
After a short breather, we did the following 6 exercise sequence also at 45 seconds per exercise:

  1. Rope Slams
  2. Motorless Treadmill Sprints
  3. Lateral Waling High Plank
  4. Forward / Back Lunges (right leg)
  5. Forward / Back Lunges (left leg)
  6. Burpees

Just like before, we completed a total of 18 sets.
Next we combined both circuits and created a full 12 exercise sequence which we went through twice:

  1. Suspension Rows
  2. Box Jumps
  3. Weighted Sit Ups
  4. Single Leg Dead Lift (right leg)
  5. Single Led Dead Lift (left leg)
  6. Burpees
  7. Rope Slams
  8. Motorless Treadmill Sprints
  9. Lateral Waling High Plank
  10. Forward / Back Lunges (right leg)
  11. Forward / Back Lunges (left leg)
  12. Burpees

This time, we performed each exercise for 30 seconds and accumulated 24 sets.
By the end of this workout we had completed 60 sets.
We decided to end with on round of our jump rope finisher:

  • 50 regular turns
  • 50 running turns
  • 20 double unders

 
 

Omar J. Nasouri

Omar has been a personal fitness trainer and weight loss consultant since 1997. He is currently certified through the NSCA as a Certified Strength & Conditioning Specialist and holds a Bs degree in Kinesiology (emphasizing in fitness, nutrition and health) from SDSU. If you're interested in personal training in the San Diego area, visit Fitness 4 San Diego

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