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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Wed 4-30-14: Stairs

Decided to take advantage of my flight of stairs at home for a quick little workout…

Stair Workout

The concept was very simple. Go up and down a flight of 15 stairs, 55 times, broken up into 6 different styles with a 1 minute rest between each set.

One Step (at a time) x 10 rounds

Two Steps (aka skip a step) x 10 rounds

Three Steps x 10 rounds

Four Steps (Jumping) x 5 rounds

Five Steps (Jumping) x 5 rounds

One Step Crossover (facing sideways) x 10 rounds

One Step (Cooldown) x 5 rounds

Total time = 18 minutes, 12 working, 6 resting

Total stairs = 825 (1650 if you count coming back down)

Total steps (as measured by FitBit) = 1850

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Mon 10-14-13: B5F 100 rep

After an expected chance to take my boys to school this morning, my workout window ended up about 12 minutes so I went to the tool kit for the best 10 minute strategy I know: 100 reps. Today was scheduled to be B5F 8 (Knee Dominant Lower Body) so I decided to do a front squat/back squat combo…

100 reps: Squat

5 min warmup:
4 min on bike, ascending tension
1 minute Power Plate

115 lbs, 30 seconds rest between each set:
22 Front Squats
23 Back Squat
13 Front Squats
12 Back Squat
13 Front Squat
12 Back Squat
5 Front Squat

~ 7 min

Wed 10-9-13: B5F 10

Workout 10: Hip Dominant Lower Body

RDL
10 reps: 45,65,95,135
5 reps: 185,225,285,285,285

Bench Hip Thrust
10 reps: 65,115,155,165,175

Elevated Hamstring Ball Curl
3 sets of 15, 10lbs on hips

3 supersets of:
Alternating Side Lunge 10 reps each, last set Goblet style
KB: 16k, 16k, 20k
Elevated Ball Plank 1 min
10lb vest on hips

3 supersets of:
Timed Calf Raise
+10lb DB: 60 sec, 45 sec, 45 sec
Ball Crunch + 10 vest at chest 20 reps

Fri 10-4-13: B5F 8

Workout 8: Knee Focused Lower Body

Box Squat (14″)
10 reps: BW,45,95,135, 4 sets @ 165

Rear Foot Elevated Split Squat (16″)
10 reps: 45,75,75,75

4 supersets of:
Front Loaded Lunge 25lb plate
12,16,12,16 reps (walking lunge 2nd & 4th set)
Leg Raise Hip Thrust 25,15,25,15 reps
Iso Crunch Leg Raise 2nd & 4th sets)

Squat Jumps
5 sets of 8 on the minute
(Switch Split Jumps 2nd & 4th sets)

Mon 9-30-13: B5F 10

Final new workout of phase 3 and of the Bare 5 Fit Protocol 1.0…

Workout 10: Hip Dominant Lower Body

RDL
10 reps: 45,65,115
8 reps: 135,185,205,225

Bench Hip Thrust
10 reps: 65,95,115,135,135

Elevated Hamstring Ball Curl
3 sets of 15

3 supersets of:
Alternating Side Lunge 10 reps each, last set Goblet style
KB: 12k, 16k, 16k
Elevated Ball Plank 1 min

3 supersets of:
Timed Calf Raise
Bodyweight: 60 sec, 45 sec, 30 sec
Ball Crunch 20 reps