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 5-21-14: Full Body

Mostly legs and biceps but some shoulders, core and function thrown in…

Full Body

4 rounds:
Cable Squat X Raise – 15 reps: 6.5, 7.5, 8,5, 9.5
Walking Lunge & DB Curl – 16 reps total: BW, 15, 20, 20

6 rounds:
Step Up 17.5″ x 8, 21″ x 7, 24.5″ x 6, 28″ x 5, 38″ x 5, 41″ x 4, 44″ x 4
Dead Bug 45 sec

BB Bicep Curl
10 reps: 45, 65, 75, 75, 75

4 rounds:
Sled Push (KB on Sandbag) 90 lb total x 100′
DB Preacher Curl 20lb x 12 reps, different curl style each set

Wed 9-25-13: B5F 8

2nd workout of phase 3, lower body with a quad/knee joint focus…

Bare 5 Fit Protocol

PHASE 3

Workout 8: Knee Focused Lower Body</strong

Box Squat (14″)
10 reps: 85,105,125,135, 3 sets @ 155

Rear Foot Elevated Split Squat (14″)
10 reps: BW, 65,65,65

4 supersets of:
Front Loaded Lunge (10 each side) 10lb,20,20,20 (16 steps each walking lunge last set)
Leg Raise Hip Thrust (20 reps)

Squat Jumps
5 sets of 7 on the minute

Thur 3-21-13: Leg Challenge

Lower Body

2 mile hike down and back up a local gully trail.

Leg Challenge: 10 reps of each in a row, 50 reps total.
Step Up (10 each leg)
Lunge (same)
Squat

Set 1: Bodyweight
Set 2: +25% of BW (45 lbs for me)
Set 3: +50% of BW (90 lbs)


Set 4: +75% of BW (135 lbs)
This is where I stopped…

BONUS for the freaks:
Set 5: +100% of BW

Or

BONUS for the gluttons for punishment:
Work your way back down- 50%, 25%, BW.

You can use any apparatus to add the weight, I chose a barbell for convenience. You can also modify it for different percentages of BW (10%, 20%, 30%, etc.).

Fri 4-13-12

Worked out with two other trainers today- we all had a break at 9 so we all lifted some weights today…

Lower Body Workout

Squat 4 sets of 10
135-185-225-275

Snatch Grip Deadlift 4 sets of 10
135-185-225-245 (snatch grip 5 reps, regular grip 5)

Barbell Single Leg Deadift 10-10
95-100 (added 5 pounds to open side only)

Barbell Back Lunge 3 sets of 10
95 lbs
Second set from 6″ box
Third set from 6″ box, pause on ground

Fri 3-30-12

Volume work. Rest only while partner is working.

Lower Body

Squat 5 sets of 25
45-95-95-95-95

Step Up from Deep Lunge (working leg on 12″ platform, other knee on ground, weight on shoulder) 4 sets of 15-15-12-10 reps
Bodyweight-10lb-30lb sandbag-30lb

Side Lunge with Sandbag (on lunging side shoulder) 3 sets of 10
30 lb sandbag all sets

KB Single Leg Stiffleg Deadlift 2 sets of 10
50lb- first set contralateral weight (held in opposite hand of working leg), second set ipsilateral (same side arm).

Exercise Ball Triple Threat 1 set of 15 reps each exercise consecutively
(Lying on ground, supine position, feet on ball)
Hip Raise
Leg Curl
Hip Raise with Knees Flexed

Calf Raise 1 set of 100
Bodyweight on edge of a step

Legs might be a little sore…