This workout was split up between the morning and afternoon but you can do the whole thing in one shot or just decrease the total volume, it's up to you. My morning workout is really just to loosen me up and kick start my metabolism.
AM
Mobility Work (joint movements)
Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist and t-push-up)
Kettlebell Swings x 400 total, done in sets of 25 reps
PM
Complex, you can use a barbell, dumbbells or a kettlebell for this. Do each exercise in a row for 5-10 reps, then rest 3-4 minutes. Do 4 rounds total.
High Pull
Clean
Push Press/Jerk
Squat
Lunge
Romanian Deadlift
Row
During the complex, if a certain muscle group is failing, just move right into the next drill. Don't stop the whole complex simply because you can't hit five reps int he push press for example. Keep the weight moving!
AM
- Mobility Work (joint movements)
- Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist and t-push-up)
- Kettlebell Swings x 400 total, done in sets of 25 reps
PMComplex, you can use a barbell, dumbbells or a kettlebell for this. Do each exercise in a row for 5-10 reps, then rest 3-4 minutes. Do 4 rounds total.
- High Pull
- Clean
- Push Press/Jerk
- Squat
- Lunge
- Romanian Deadlift
- Row
During the complex, if a certain muscle group is failing, just move right into the next drill. Don't stop the whole complex simply because you can't hit five reps int he push press for example. Keep the weight moving!