Daily Workouts – May 2023
Our Daily Workouts are designed to get you strong 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
- Want something more? Train with me on the Horton Barbell App.
- Finally, if you enjoy the workouts, please share them!
May
5/31/23
Medicine Ball Circuit
- 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
5/30/23
Walk It Out
5 Rounds
- DB Walking Lunges x 25 yards
- DB Farmer’s Walks x 75 yards
5/29/23
MURPH
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Bodyweight Squats
- 1 Mile Run
Use a 20 lb Weight Vest (or scale as needed.
5/26/23
Get Swole Friday
- DB Bench 4 x 10 ss w/
- One Arm Row 4 x 8
- Standing Shoulder Press 4 x 6 ss w/
- Upright Row 4 x 6 ss w/
- DB Lateral Raise 4 x 12
- Diamond Push-Ups 3 x 15 ss w/
- Inverted Rows 3 x 15 ss w/
- Sit-ups 3 x 15
5/25/23
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
5/24/23
5 Rounds to Shredtown
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
5/23/23
Slow Burn
- Kettlebell Swings 3 x 8
- Back Squat w/ 4 second eccentric 5 @ 50, 4 @ 60, 2 x 3 @ 70, 2 x 3 @ 75
- Deadlift w/ 5 second eccentric 5 @ 50, 4 @ 60, 2 x 3 @ 70, 2 x 3 @ 75
- Floor Slider Leg Curls 3 x 8 ss w/
- Pull-Ups w/ 3 second eccentric 3 x 5
- Planks 2 x 60 seconds ss w/
- Barbell Curl w/ 3 second eccentric 2 x 8
5/22/23
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.
*Compare your time and weight against the Pump and Run on 5/10/23
5/19/23
“Get Swole Friday”
1A | Incline Bench | 5 x 10 @ 60 – 65% |
1B | Landmine Row | 5 x 8 |
2A | Overhead Press | 4 x 5 |
2B | DB Rear Delt Raise | 4 x 12 |
3A | Plate Raise | 3 x 15 |
3B | DB Lateral Raise | 3 x 15 |
4A | Barbell Curl | 3 x 10 |
4B | Diamond Pushups | 3 x 10 |
5/18/23
“Big Squat Thursday”
1 | Back Squat | 5 x 5 @ 70 – 80% |
2A | Walking Lunge | 3 x 20 yards |
2B | Floor Slider Leg Curl | 3 x 8 |
3A | Overhead Squat | 4 x 5 |
3B | Plank | 4 x 45 seconds |
4A | Goblet Squat | 3 x 20 |
4B | DB Shrug | 3 x 20 |
5/17/23
“20-Minute Circuit”
1A | Jump Rope | 3 x 30 seconds |
1B | Bodyweight Squats | 3 x 12 |
1C | Push-Ups | 3 x 12 |
1D | Box Jumps | 3 x 12 |
2A | Pull-Ups | 3 x 8 |
2B | Burpees | 3 x 12 |
2C | Sit-Ups | 3 x 15 |
5/16/23
“Drop It Like It’s Hot”
Every Set of 30 is a Drop Set. Start with a challenging weight for 10 reps, drop the weight and do 10 more and drop the weight again and do 10 more reps.
1A | Dumbbell Bench | 2 x 30 |
1B | One Arm Row | 2 x 30e |
2A | Dumbbell Shoulder Press | 2 x 30 |
2B | Dumbbell Upright Row | 2 x 30 |
3A | Dumbbell Lateral Raise | 2 x 30 |
3B | Dumbbell Shrug | 2 x 30 |
4A | Dumbbell Curl | 2 x 30 |
4B | Dumbbell Skull Crusher | 2 x 30 |
5/15/23
“Highway to Hell”
4 Rounds of:
- 15 Pullups
- 15 Front Squats x 135lbs
- 400m Run
Scale as Needed
5/12/23
“Get Swole Friday”
- Bench Press x 25, 20, 15, 10, 5 ss w/
- Pull-Ups x 15, 12, 9, 6, 3
- Single Arm DB Shoulder Press 4 x 8 ss w/
- One Arm Row 4 x 8e
- Weighted Diamond Pushups 3 x 12 ss w/
- Weighted Crunches 3 x 25
- Band Curls 4 x 25 ss w/
- Band Pushdowns 4 x 25
5/11/23
- Front Squat 6 @ 50, 60, 70, 70, 70 ss w/
- Side Planks 5 x 20 seconds each side
- Deadlifts 8 @ 50, 60, 65, 65, 65 ss w/
- Straight Leg Situps 5 x 15
- Dumbbell Lunges 3 x 12e
- Floor Slider Leg Curls 3 x 12
- Goblet Squat 3 x 12
- Calf Raises 3 x 15
- Flutter Kicks 3 x 15e
5/10/23
“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
5/9/23
- Single Arm Dumbbell Snatch 4 x 3e
- Dumbbell Incline Bench 4 x 8 ss w/
- One Arm Row 4 x 8
- Dumbbell Z Press 4 x 6 ss w/
- Straight Leg Situps 4 x 12
- Big 30 x 2
- Band Curls 3 x 25 ss w/
- Band Pushdowns 3 x 25
5/8/23
“A Simple Bodyweight Workout”
- Bench Press 20 x Bodyweight
- Back Squat 35 x Bodyweight
- Deadlift 45 x Bodyweight
5/5/23
“Get Swole Friday”
- Bench Press 5 x 5 ss w/
One Arm Row 5 x 5 - Curl and Press 5 x 5 ss w/
Upright Row 5 x 5 - Floor Press 5 x 5 ss w/
Inverted Row 5 x 5 - Band Curls x 55
- Band Pushdowns x 55
5/4/23
“May The 4th…”
- Lateral Band Walk 2 x 10 ss w/
- Reverse Lunge & Reach 2 x 5
- Single Arm Dumbbell Snatch 5 x 4e
- Front Squat 5 x 4
- RDL 5 x 4 ss w/
- Weighted Pull-Ups 5 x 4 ss w/
- Pistol Squat 5 x 4e
5/3/23
“What Goes Up…”
5 Rounds
- 15 Wall Balls
- 15 Med Ball Slams
5/2/23
“Pullin’ Heavy”
- RDL 2 x 10 (light) ss w/
- Bulgarian Split Squat 2 x 5e (light)
- Dumbbell Single Arm Snatch 3 x 5e
- Deadlift 5 @ 50, 2 @ 70, 2 @ 75, 2 @ 80, 1 @ 85, 1 @ 90, 1 @ 95
- Hypers 3 x 10 ss w/
- Pistol Squat 3 x 5e ss w/
- Plank 3 x 45 seconds
5/1/23
“Pump-cardi 151”
- Bench Press @ 185 pounds
- Pull-Ups
Using the two exercises above in any combination, in any order, get to 151 reps as quickly as possible.