I LOVE the 80s (Daily Workouts – 031924)
3/19/24 I LOVE the 80s 1A Push-up 2 x 15 1B Band Face Pull 2 x 15 2 Bench Press 5 @ 60% 3 @ 70% 2, 3, 4, 2, 3, 4 @ 80% 3A Incline DB Press 4 x 20 3B One Arm Row 4 x 20 4 Band Curl x 80
3/19/24 I LOVE the 80s 1A Push-up 2 x 15 1B Band Face Pull 2 x 15 2 Bench Press 5 @ 60% 3 @ 70% 2, 3, 4, 2, 3, 4 @ 80% 3A Incline DB Press 4 x 20 3B One Arm Row 4 x 20 4 Band Curl x 80
3/18/24 300 Workout Notes This workout became notorious as The Standard for the actors in the movie 300. Keep the time cap here to 45 minutes. Any finishing time in the low 20s is excellent.
3/15/24 Get Swole Friday 1A Big 30 2 x 30 1B Push-ups 2 x 10 1C Band Pull-Apart 2 x 15 2A Bench Press 5 @ 60 4 @ 70 3 @ 75 2 x 3 @ 80 2B Chin-ups 5 x 5 3A Incline DB Press 3 x 8 3B Rear Delt Flyes 3…
3/14/24 Lucky 7s 1A RDL 2 x 7 1B Band Walks 2 x 7 2 Back Squat 7 @ 50 7 @ 60 5 x 7 @ 70 Workout Notes Yes, this is a “short” workout. If you’re concerned that this isn’t “enough” work than my suggestion would be… try it.
3/13/24 60 Yard Shuttles 60 Yard Shuttles x 10 Goal Time: < 16 seconds Rest Time: 40 seconds Workout Notes A 60 Yard Shuttle involves sprinting out five yards and then back to the start line followed by sprinting out ten yards and back and finally sprinting out 15 yards and back.
3/12/24 Two for Tuesdays 1A Push-ups 2 x 15 1B Band Face Pull 2 x 15 2A Single Arm DB Snatch 5 x 2 2B Bench Press 2 @ 60 2 @ 70 2 @ 75 2 x 2 @ 80 3A Overhead Press 2 x 8 3B Chin-ups 2 x 8 4A Band Curl…
3/11/24 Philly Death March This workout amounts to lunging around a track one time with 100 push-ups thrown in as just a cherry on top. If you don’t have access to a lap, 200 lunges on each leg is a rough equivalent you can do in it’s place. The 100 Push-ups can be done at…
3/8/24 Get Swole Friday 1 Big 30 2 x 30 2A DB Bench Press 5 x 5 2B One Arm Row 5 x 5 3A Overhead Press 3 x 10, 8, 6 3B DB Lateral Raise 3 x 10 3C Rear Delt Flys 3 x 12 4A Dips 3 x 8 4B 21s 3 x…
3/7/24 Quad-Zilla 1 Overhead Squat 3 x 5 2 Trap Bar Deadlift 4 x 3 @ 70% 3 Back Squat 3 @ 60% 3 @ 70% 2 x 3 @ 75% 6 x 3 @ 80% 4A DB RDL 3 x 5 4B DB Shrug 3 x 10 4C Bulgarian Split Squat 3 x 8e
3/6/24 10s and 20s Rest time should be minimal between each rep. Should be 5 to 6 seconds, basically the time it takes to walk back to the finish line you just ran through and to get set to sprint back to where you started.