The Daily 15

Fresh off the Daily 10, here's the next level. 15 movements that can anchor your day and keep things in tip top shape. These are standalone but can also be the progression off the first 10.

The Daily 15

Lunge to Pushup
Flying Stork
Bear Walk
Monkey
Frog
Tumbleweed Pushup
Candlesticks
Bridge Press
Hip Dip & Reach
Pistol Squat
Divebomber
Spinning Side Lunge
Windmill
Swivel Plank
Split Jacks

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Fri 9-20-13: B5F Variety

One more variety workout before entering Phase 3 next week…

Bare 5 Fit Protocol

Variety Work

Cuban Press
4 sets of 10 reps @ 10,18,30,30 lbs

3 supersets of 20 reps:
Keiser Bar Row 40lbs
X Pull 15lbs

5 AltSets of:
DB Incline Press 15 reps @ 40, 12 @ 50, 10 @ 60,60,60
DB Goblet Squat 15 reps @ 40,50,60,60,60

3 Tri Sets of:
Incline Cable Fly 15 reps @ 12.5lbs
Keiser Bar Tricep Pushdown 15 reps @ 40lbs
Toe Touch 10 each leg

3 Supersets of:
Push-up Dojo 15 reps (different style each set)
Cable Reverse Fly 10 reps @ 12.5lbs

Mon 9-16-13: B5F Variety

Transition week to separate Phase 2 & 3…

Bare 5 Fit Variety

Upright Row To Press 45lb BB
5 sets of 10

5 supersets of 12 reps each:
DB Bicep Curl 25lb
Incline DB Press 40lb

4 supersets of:
Walking Lunge 15 each leg
Dip with Knee Tuck 10 reps

4 supersets of 12 reps:
DB Shoulder Press 25lb
DB One Arm Row 40lb

3 supersets of:
Cable Rotation 10 each side @ 30lb
Rope High Pull 20 reps @ 50lb

3 supersets of 12 reps:
DB Lateral Raise 20lb
Overhead Rope Tricep Extension 50lb

2 sets of:
Elevated Extended Plank (feet on bench)
1 min

1 set of:
T Bridge on Bench 1 min

Fri 9-13-13: B5F 6

Bare 5 Fit Protocol

Workout 6: Strength

Front Squat 45,95,115,135,155,176

Deadlift 135,185,225,275,285

Overhead Press
5 reps: 45,65,85,105,120,130,130 (4)

4 Alternating sets of 10 reps:
One Arm Cable Row 45,65,75
One Arm Cable Push 45,60,70

4 supersets of:
BB Bicep Curl 45 x 30,20,15,12
Push-up Dojo 25,15,10,10

Wed 9-11-13: B5F 5

Bare 5 Fit Protocol

Workout 5: Bodyweight

7 consecutive rounds, 30 seconds each:
Row with Keiser bar and Ab Dolly, 45lb equivalent
Jumprope 30 seconds

Muscle Up BW, 4 sets of 6 & one set of 7

4 Supersets of:
Box Jumps 31″, 10 reps
Handstand 35 seconds against wall

Hamstring Drop to Plyometric Pushups
3 sets of 15, 10 (hamstring focus), 15

Mon 9-9-13: B5F 4

Week 3 of Phase 2…

Bare 5 Fit Protocol

Workout 4: Power

Alternating One Arm DB Snatch 10 reps total
35,50,60,70,70

Deep Step Up 10 reps each leg
45,65,75

One Leg Deadlift One Arm Row (OLD OARs) Contralateral, 12 reps each side with Kettlebell
23k, 25k, 25k (2 to 1 row to Deadlift ratio)

Ball Slams skipped these today

70 Degree Incline DB Hammer Curl & Press 12 reps
30, 35, 35 (11), 35 x 12 curls, 18 presses (separated movements)

Fri 9-6-13: B5F 6

Bare 5 Fit Protocol

Workout 6: Strength

5 Alternating sets of 10 reps each:
Front Squat 45,105,145,
145,165
Deadlift 45,135,185,255,275

Overhead Press
10 reps: 45,85,105
5 reps: 120 (4),130 (0), 110, 110

4 Alternating sets of 10 reps each (w/ Keiser):
One Arm Cable Row 45,55,57.5,57.5
One Arm Cable Push 45,55,57.5,57.5

Followed this with a little bonus arm and shoulder work:

BB Bicep Curl with Chains (video)
4 sets of 6-10

BB Overhead Press with Chains (video)
2 sets of 10

DB Lateral Raise 2 sets of 20,15

Overhead Rope Extension 4 sets of 9-12