Free Daily Workouts

The Daily Workouts are designed to get you strong, in shape and ready for beach season!

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
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  • Finally, if you enjoy the workouts, please share them!
Remind Me Of Tomorrow’s Workout

September

9/29/23

Get Swole Friday

1ADB Bench2 x 12
1BInverted Row2 x 12
2ABench Press4 x 8 @ 65 – 70%
2BFace Pull4 x 15
3ASeated DB Shoulder Press4 x 8
3BSeated Lateral Raise4 x 15
4AHammer Curl3 x 10
4BSit-up and Press3 x 10
4CDB Shrugs3 x 10

9/28/23

Big Squat Thursday

1Back Squat5 x 5 @ 70 – 80%
2AWalking Lunge3 x 20 yards
2BFloor Slider Leg Curl3 x 8
3AOverhead Squat4 x 5
3BPlank4 x 45 seconds
4AGoblet Squat3 x 20
4BDB Shrug3 x 20

9/27/23

Sprint Ladder

  • Sprints of 10, 20, 30, 40, 50, 60, 70, 80, 90 and 100 yards

followed by

  • Sprints of 100, 90, 80, 70, 60, 50, 40, 30, 20 and 10 yards

9/26/23

Workday

1ADB Lunge4 x 25 yards
1BDB Shrugs4 x 25
2APistol Squat4 x 8e
2BChin-Ups4 x 8
3ADB RDL3 x 12
3BDB Rear Delt Raise3 x 12
4ASitups3 x 20
4BPlank3 x 30 seconds

9/25/23

Pull-up or Bust

  • 100 Pull-Ups

*Try to complete as quickly as possible.

9/22/23

Get Swole Friday

1ADB Single Arm Bench4 x 8e
1BOne Arm Row4 x 8e
2AOverhead Press4 x 10
2BUpright Row4 x 10
3Big 30x 2
4ADB Curl Drop Set2 x 10, 10, 10
4BDB Skull Crusher Drop Set2 x 10, 10, 10

9/21/23

Big Squat Thursday

1AKB Swings2 x 10
1BLateral Lunge2 x 8e
2Front Squat5, 5, 4, 4, 3, 3 @ 70 – 80%
3APistol Squat4 x 5e
3BDB Single Leg RDL4 x 5e
4ARussian Twist3 x 20e
4BMB Slam3 x 20
4CMB Toe Touches3 x 20

9/20/23

Cross Field Striders

  • 50 Yard Sprints @ 75% x 20

When working with athletes, striders are done at the end of a workout, typically a leg day.

They’re meant as a means to ‘open up’ your legs and hips which helps loosen the body back up after an intense lower body day.

For us, start with a dynamic warm-up, sprint 50 yards at 3/4 speed and then rest about 30 seconds in between reps. Finish with a good stretch.

9/19/23

Ice Cream Tuesday

Why “Ice Cream Tuesday”? Because after yesterday’s Deadlift PRs, you’ve earned this one.

1APush-ups2 x 15
1BFace Pulls2 x 15
2Bench Press6 x 3 @ 70 – 80%
3ADB Incline4 x 8
3BRear Delt Raise4 x 12
4ALateral Raise3 x 8
4BDB Shrugs3 x 12
4CTricep Pushdowns3 x 15
4DAbs – Your Choice3 x 20

9/18/23

Buckle Up

Deadlift – 1 RM

I feel like this should go without saying, but I’ll say it anyway. Make sure to properly warm up and build up.

9/15/23

Get Swole Friday – EMOM* Edition

1ADumbbell Bench4 x 10
1BPull-Ups4 x 10
1CCrunches4 x 20
Rest3 Minutes
2ACurl and Press4 x 12
2BLateral Raises4 x 12
2CFace Pulls4 x 12
Rest3 Minutes
3ABand Curls4 x 20
3BBand Pushdowns4 x 20
3CDumbbell Shrug4 x 20

*EMOM stands for “Every Minute on the Minute”. Basically, start a clock and at the top of every minute you’ll perform the next set on the workout.

9/14/23

Big Squat Thursday

1Back Squat5 x 5 @ 70 – 80%
2AWalking Lunge3 x 20 yards
2BFloor Slider Leg Curl3 x 8
3AOverhead Squat4 x 5
3BPlank4 x 45 seconds
4AGoblet Squat3 x 20
4BDB Shrug3 x 20

9/13/23

5 Rounds to Shred Town

5 Rounds of the following:

  • Jump Rope x 50 Taps
  • Push-Ups x 25 Reps
  • Kettlebell Swing x 20 Reps
  • Sit-Ups x 15 Reps
  • Box Jumps x 10 Reps

9/12/23

Sculptin’ Shoulders w/ Leonardo da Lifti

1AHang Muscle Snatch4 x 5
1BPull-Ups4 x 10
2ABent Over Barbell Rows w/Pause4 x 8
2BStanding Shoulder Press4 x 8
3ALateral Raises3 x 10
3BHammer Curls3 x 12
3CFace Pulls3 x 15
3DWeighted Toe Touches3 x 20

9/11/23

Never Forget

1Back Squat135 x 11
2Bench Press135 x 11
3Back Squat185 x 11*
4Bench Press185 x 11*
5Back Squat225 x 11*
6Bench Press225 x 11*
7Back Squat275 x 11*
8Bench Press275 x 11*
9Back Squat315 x 11*

*Breakup Sets and Scale as Needed.

9/8/23

Get Swole Friday

1AIncline Bench5 x 10 @ 60 – 65%
1BLandmine Row5 x 8
2AOverhead Press4 x 5
2BDB Rear Delt Raise4 x 12
3APlate Raise3 x 15
3BDB Lateral Raise3 x 15
4ABarbell Curl3 x 10
4BDiamond Pushups3 x 10

9/7/23

Big Squat Thursday

1AKettlebell Swing2 x 8
1BGoblet Squat2 x 8
2Back Squat6, 6, 4, 4, 2, 2 @ 65 – 85%
3ABulgarian Split Squat3 x 8e
3BRDL3 x 8
4AFloor Slider Leg Curl3 x 5
4BDB Glute Bridge3 x 12
4CRussian Twists3 x 20e

9/6/23

20 Minute Med Ball & Core Circuit

1AMed Ball Slams3 x 10
1BMed Ball Russian Twists3 x 10
1CWall Ball3 x 10
1DMed Ball Lunge w/ Rotation3 x 10e
2APlank3 x 45 sec
2BBicycle Crunches3 x 25e
2CMountain Climbers3 x 25e
2DHollow Rocks3 x 45 sec

9/5/23

Forge the Upper Fortress

1ABench Press4 x 8 @ 60 – 70%
1BLateral Raises4 x 15
2ADB Flys4 x 12
2BOverhead Press4 x 8
3ADB Front Raise3 x 12
3BTricep Overhead Extension3 x 12
4AClose Grip Bench3 x 8
4BDB Pullover3 x 10
4CDB Shrugs3 x 12

9/4/23

Labor of Love

  • 185 Deadlift x 10
  • Pull-Ups x 10
  • 400-meter run
  • 225 Deadlift x 10
  • Pull-Ups x 10
  • 400-meter run
  • 275 Deadlift x 10
  • Pull-Ups x 10
  • 400-meter run
  • 315 Deadlift x 10
  • Pull-Ups x 10
  • 400-meter run

Scale as needed

9/1/23

Get Swole Friday – Pump Up The Volume

1ADB Bench1 x 20
1BRear Delt Raise1 x 20
2ABench Press5 x 20
2BInverted Row5 x 20
3APlate Raise3 x 15
3BDB Lateral Raise3 x 15
3CFace Pull3 x 15
4ABand Curlx 50
4BBand Pushdownsx 50

August

8/31/23

Quadrusaurus Flex

1AGoblet Squat2 x 10
1BKettlebell Swing2 x 10
2AFront Squat5 x 8 @ 60 – 70%
2BBox Jump5 x 3
3AWalking Lunges3 x 12e
3BRDL3 x 8
4AScissor Jumps4 x 5e
4BMed Ball Seated Twist4 x 15e

8/30/23

100s

  • 10 100s (45 sec rest in between)
  • 3 Minute Rest
  • 10 100s (45 sec rest in between)

8/29/23

Work Day

1AKettlebell Swing2 x 12
1BMed Ball Slam2 x 12
2AHang Power Snatch5 x 3 @ 65 – 75%
2BBox Jumps5 x 3
3ABulgarian Split Squat4 x 5e
3BOne Arm Row4 x 8e
4APush-Ups3 x 20
4BSit-Ups3 x 20
4CPlank3 x 45 seconds

8/28/23

Power of Four

4 Rounds Of:

  • Deadlift Bodyweight x 4
  • Bench Press Bodyweight x 4
  • Pullups x 4
  • 400 Meter Run

Scale as Needed

8/25/23

Get Swole Friday: Delt Destruction

1Big 302 x 30 (light)
2ABarbell Overhead Press4 x 8
2BBarbell Upright Row4 x 8
3ADB Side Raise3 x 15
3BDB Front Raise3 x 15
3CDB Rear Delt Fly3 x 15
4AArnold Press3 x 10
4BFace Pull3 x 15
4COverhead Shrug3 x 10

8/24/23

Tempo Triples

1Overhead Squat (light)3 x 5
2Trap Bar Deadlift4 x 3 @ 70
3Back Squat*3 @ 60, 3 @ 70, 2 x 3 @ 75
Back Squat*6 x 3 @ 80
4ADB RDL3 x 8
4BDB Shrugs3 x 10
4CBulgarian Split Squat3 x 5e

*1 Minute Rest Between Each Set

This rep scheme is VERY challenging. You could dial all sets back to 75% and still get a great workout.

8/23/23

13 to 1

13 Reps of each of the following… then 12 reps… continuing down to 1 rep of each.

  • Pull-Ups
  • Kettlebell Swings
  • Bodyweight Squats
  • Sit-Ups

8/22/23

Bench Ladder

1ABench Press3 x 1, 2, 3 @ 75%
1BPull-Ups3 x 8
2ABench Press3 x 4, 5, 5 @ 75%
2BOne Arm Row3 x 8e
3ABench Press3 x 4, 3, 2 @ 75%
3BFace Pull3 x 15
4ABench Press1 x 1 @ 75%
4BDB Shrugs1 x 30

8/21/23

Challenge Monday

AMRAP in 20 Minutes of:

  • Deadlift 185 x 5
  • Walking Lunges x 20 yards
  • 100-yard sprint

*Modify Deadlift weight as necessary. Make sure form is first priority!!!

8/18/23

Get Swole Friday – Furious Fives Edition

1ABench Press*5 x 5 @ 70 – 75%
1BOne Arm Row5 x 5
2AOverhead Press5 x 5
2BPull-Ups5 x 5
3ABarbell Curls5 x 5
3BSkull Crushers5 x 5
4AWrist Curls5 x 25
4BCrunches5 x 25
4CDB Shrugs5 x 25

*Warm-Up Sets as Needed

8/17/23

Power Up Thursday

1AMed Ball Cannonballs3 x 8
1BMed Ball Slams3 x 8
2AKettlebell Swings3 x 12
2BBox Jumps3 x 5
3Power Clean*5 x 3 @ 70 – 80%
4Speed Squat6 x 3 @ 65 – 75%
5AScissor Jumps4 x 5e
5BSit-up and Throw4 x 10

*Include Warm-up Sets as Needed

8/16/23

10s and 20s

Short Burst, High Intensity “Cardio”

  • 10 x 10-yard Sprints (10 seconds rest between reps)
  • 10 x 20-yard Sprints (20 seconds rest between reps)

3 Minute Rest

  • 10 x 10-yard Sprints (10 seconds rest between reps)
  • 10 x 20-yard Sprints (20 seconds rest between reps)

8/15/23

Tuesday Triples

1Deadlifts5 x 6, 3, 3, 3, 3 @ 70 – 80%
2Front Squat5 x 5, 3, 3, 3, 3 @ 70 – 80%
3ABarbell RDL3 x 8
3BEZ Bar Curls3 x 10
3CLateral Raise3 x 12
4ASkull Crushers3 x 10
4BFace Pulls3 x 12
4CDB Hammer Curl3 x 10

8/14/23

Pump and Run

The Challenge is to do 100 Reps of Bench Press.

Use 55% of your max and perform a set of Bench Press.

After each set of Bench, run 400m.

Continue until you’ve completed 100 Reps.

8/11/23

Get Swole Friday – Beach Edition

1APush-Up w/ Rotation2 x 6e
1BCrunches2 x 25
2ADB Floor Press4 x 12
2BOne Arm Row4 x 8e
3ADB Z Press3 x 8
3BDB Lateral Raise3 x 12
4ADB Curl4 x 15
4BTricep Dips (Use a Cooler or Bench)4 x 15

8/10/23

Sandy Supersets

1Beach Jog15 minutes
2ADB Goblet Squats3 x 15
2BDB Russian Twists3 x 10e
3ADB Lunges3 x 12e
3BPlank to Push-up3 x 10
4ASingle Leg Deadlift3 x 8e
4BMountain Climbers3 x 15e
4CGlute Bridge3 x 15
4DV-Up3 x 12

8/9/23

Active Recovery

Take tomorrow as an active recovery day. Here is one of my favorite yoga videos on Youtube that is great for working on the lower body and hips.

8/8/23

Suns Out Guns Out

1ADB Shoulder Press4 x 8
1BDB Upright Row4 x 8
2ADB Floor Press3 x 12
2BSitups3 x 20
3ADB Lateral Raise3 x 12
3BDB Rear Delt3 x 12
4AHammer Curl4 x 8
4BDB Skull Crusher4 x 8

8/7/23

Dumbbells and Sand Day 1

Brought my PowerBlocks to the beach! Nothing heavy this week, just a great pump to get the day started every day!

1AGoblet Squat3 x 12
1BDB RDL3 x 8
2ASingle Arm DB Snatch3 x 8e
2BCrunches3 x 25
3ADB Walking Lunge3 x 10e
3BLateral Bridges3 x 12e
4ASingle Arm Farmer’s Walk3 x 25 yd
4BSingle Arm Shrug3 x 20e

8/4/23

Get Swole Friday

1ARenegade Rows w/Pushups2 x 8e
1BMedicine Ball Slams2 x 10
2ADB Incline4 x 8
2BBarbell Bent Over Rows4 x 8
3ACable Crossover Flys3 x 12
3BBand Face Pulls3 x 12
4AHammer Curls4 x 10
4BTricep Pushdowns4 x 10
4CWeighted Crunches4 x 25

8/3/23

Lord of the Lifts: Return of the Squat

1APistol Squat3 x 5e
1BKettlebell Swings3 x 12
2Front Squat4 x 6 @ 65 – 75%
3ALateral Lunges3 x 10e
3BSingle Leg RDL3 x 8e
4AGoblet Squats3 x 15
4BCalf Raises3 x 20
4CFarmer’s Walk3 x 50 yards

8/2/23

110s

  • 110 Yard Sprints x 20 (45 seconds rest between each rep)

This was the standard conditioning test that I used with football players before Catapult completely changed how I approached summer conditioning.

If you want to really challenge yourself – here were the times to make by position:

  • Skill (WR, CB, RB) 15 seconds
  • Combo (QB, TE, LB) 17 seconds
  • Big (OL, DL) 19 seconds

8/1/23

Quads of Fury

1Back Squat4 x 6 @ 65 – 75%
2ADeadlift4 x 8 @ 65 – 70%
2BBox Jump4 x 5
3ABulgarian Split Squat4 x 8e
3BRDL3 x 8
5AGlute Bridge3 x 15
5BFloor Slider Leg Curl3 x 8
5CCalf Raise3 x 20

7/31/23

Choose Your Own Adventure – Bodyweight Edition

500 Totals Reps. Choose from the following:

  • Pull-Ups
  • Push-Ups
  • Bodyweight Squat
  • Sit-Up

Exercises can be done in any order, in any amount.

7/28/23

Get Swole Friday – Old School Edition

1ABench Press*4 x 8 @ 60 – 70%
1BBB Bent Over Row4 x 8
2ADB Incline Bench3 x 10
2BPull-Ups3 x 10
3AOverhead Press3 x 8
3BLateral Raises3 x 10
4ADips3 x 12
4BEZ Bar Curls3 x 10

*Warm-up/Build-up Sets as Needed

7/27/23

Big Squat Thursday

1ADB Lateral Lunges2 x 8e
1BDB RDL2 x 8
2Hang Power Clean*5 x 3 @ 65 – 75%
3Back Squat*5 x 5 @ 70 – 75%
4ADB Step-Up4 x 5e
4BRDL4 x 6
5AWeighted Toe Touches3 x 20
5BSide Plank3 x 20e seconds

*Warm-up/Build-up Sets as Needed

7/26/23

Medicine Ball Circuit

3 Rounds of the following:

  • Med Ball Cannonballs x 10
  • Wall Balls x 10
  • Med Ball Slams x 10
  • Reverse Lunge and Twist w/Ball x 5e
  • Med Ball Side Throw x 5e
  • Med Ball Side Slam x 5e
  • Seated Med Ball Twists x 10e

7/25/23

Tuesday’s are Arms and Back

1AOne Arm Rows4 x 8e
1BDB Shrugs4 x 12
2ADB Upright Rows4 x 8
2BBand Tears4 x 12
3ASeated Single Front Raise3 x 10e
3BSeated Concentration Curl3 x 10e
4ASeated Overhead Triceps Ext.3 x 8
4BSeated Hammer Curls3 x 12

7/24/23

Deadlift EMOM Challenge

  • Deadlift 85% Every Minute on the Minute for 20 Minutes

*Warm-up/Build-up Sets as Needed & Modify as Needed

7/21/23

Get Swole Friday

1Big 30x 2
2ABench Press*8 x 2 @ 70 – 85%
2B^DB One Arm Row4 x 6e
2B^DB Rear Delt Raise4 x 8
3AStanding Shoulder Press3 x 8
3BDB Lateral Raise3 x 8
4A21s2 x 21
4BDips2 x 21
4CSitups2 x 21

*Warm-up/Build-up Sets as Needed

^One Arm Rows after sets 1-4, Rear Delts after sets 5-8

7/20/23

Work Day

1Snatch Complex2 x 5, 5, 5
2ADB SA Snatch4 x 5e
2BMed Ball Slam4 x 8
3Front Squat6 x 3 @ 70 – 80%
4APistol Squat3 x 5e
4BDB RDL3 x 8
5ADB SA Shrug3 x 12
5BPlank3 x 45 seconds

7/19/23

10s and 20s

  • 10 Yard Sprints x 10
  • Rest 2 Minutes
  • 20 Yard Sprints x 10
  • Rest 3 Minutes
  • 10 Yard Sprints x 10
  • Rest 2 Minutes
  • 20 Yard Sprints x 10

Keep rest to a minimum (10 to 15 seconds) between each rep.

7/18/23

Just Work

1AKettlebell Swings2 x 8
1BDB RDLs (light)2 x 8
2Hang Clean*5 x 3 @ 70 – 75%
3Tempo Back Squat**5 x 5 @ 60 – 70%
4AHypers3 x 12
4BDB Lateral Lunge3 x 5e
5ADB Shrugs3 x 12
5BSA Farmer’s Walk3 x 25yds each

*Warm-up/Build-up sets as needed

**4 second eccentric with 1 second pause

7/17/23

Challenge Monday

100 Total Reps of:

  • Deadlift (Use 1/2 BW)
  • Pull-Ups

Between each round = 400m Run

7/14/23

Get Swole Friday

1ADB Bench5 x 10
1BOne Arm Row5 x 10
2ADB Incline5 x 10
2BUpright Row5 x 10
3ADB Shoulder Press5 x 10
3BRear Delt Raise5 x 10

7/13/23

“Dead Man Walking”

  • Single Arm Dumbbell Snatch 3 x 5e
  • Deadlift 10 @ 60, 8 @ 66, 6 @ 72, 5 @ 77, 4 @ 79, 3 @ 81, 2 @ 84
  • Walking Lunges 5 x 20 yards
  • Farmer’s Walk 5 x 40 yards ss w/
  • Dumbbell Shrugs 5 x 12
  • Dead Bugs 4 x 10 ss w/
  • Toe Touches 4 x 25

7/12/23

Body Maintenance

1Foam Roll (Quads, Groin, Glutes)x 20 seconds each
2ABanded SL Pallof Press2 x 10e
2BBanded SL RDL2 x 10e
2CBanded Reverse Lunge2 x 5e
3ASL Glute Bridge2 x 10e
3BLateral Bridges2 x 10e
4AHandcuffs2 x 10
4BBanded 90 Ext. Rotation2 x 10e
4CQuadruped Rock Backs2 x 10

7/11/23

Power 5.1

1AKettlebell Swings3 x 8
1BMed Ball Slams3 x 8
2AHang Power Snatch*5 x 3 @ 65 – 75%
2BBox Jump5 x 3
3Speed Squat*5 x 4 @ 65 – 70%
4ASingle Arm DB Shoulder Press3 x 8
4BFace Pulls3 x 12
5Band Pushdownsx 50

*Warm-Up/Build-Up Sets as Needed

7/10/23

Triple Threat

Record 150 total reps using the following options:

  • 225 Deadlift
  • 185 Bench Press
  • Pull-Ups

*Modify as needed. Make sure proper technique remains the top priority.

7/7/23

Get Swole Friday

1Big 30 (light)x 2
2AIncline Bench5 x 5 @ 70 – 75%
2BLandmine Row5 x 8
3ADB Z Press4 x 10
3BPull-Ups4 x 8
4ABarbell Shrug4 x 12
4BDB Rear Delt Raise4 x 12
5Band Curlx 100

7/6/23

Big Squat Thursday

1Snatch Complex2 x 5, 5, 5
2AGoblet Squat2 x 8
2BKettlebell Swing2 x 8
3Front Squat*6 x 4 @ 70 – 80%
4APistol Squat4 x 5e
4BDB RDL4 x 8
5AMed Ball Slam3 x 10
5BMed Ball Russian Twist3 x 10

*Warm-up/Build-up sets as needed

7/5/23

30 for 30

  • 30 Yard Sprints x 30 (with 30 seconds rest in between)

7/4/23

Land of the Free, Home of the Gains

1Snatch Complex2 x 5, 5, 5
2Deadlift*7 x 4 @ 76%
3Bench Press*7 x 4 @ 76%
4ABarbell Curl4 x 7
4BFloor Press4 x 7
4CHammer Curl4 x 7
4DDips4 x 7

*Warm-up/Build-up sets as needed

7/3/23

Just Pull-Ups

100 Pull-Ups For Time

Modify as needed

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