GutCheck Workout 24

Monday

***Complete 5 rounds of the “Arms” circuit with one of the Leg exercises between each round.  Make sure to cycle thru the leg exercises in the correct listed order.

-Arms

Barbell Curls - 5

Underhand Chin Ups - Max Reps

DB Skull Crushers - 5

Dips - Max Reps

DB Curls - 10

Diamond Push Ups - Max Reps

-Legs

50 of one of the following:

Box Jumps, Lunges, Pistol Squats (25 each leg), Split Squats, Squats

Tuesday

  1. Split Squats

10 each leg (no weight)

5/5, 4/4, 3/3, 2/2

  1. DB Lunge - 8/8, 5/5, 3/3
  2. Superset: 4 sets

DB Step Ups - 5 each leg

Pistol Squats - 5 each leg 5/5/5 tempo (5 seconds down, 5 seconds at the bottom, 5 seconds up)

  1. Superset: 3 sets

Single Leg Glute Bridge - 5 each leg, 3 second pause at the top

Single leg hamstring bridge - 5 each leg, 3 second pause at the top

  1. Partner Hamstring Iso-Curls - 3 x 8
  2. Stability alternates - 50 total each side

Wednesday

  1. Barbell Curls - Misdirection method - 8,5,5,3
  2. Superset: 5 sets

    DB Curls - 5 each side

    Kneeling concentration Curls - 8 with a 1 second squeeze at the top

  1. Superset: 3 sets

    Hammer Curls - 3

    Incline DB Curls - 5 each arm

    Band or Cable curls - 25

  1. Warm Up: Push ups, 100 total
  2. Superset: 5 sets

    Overhead Tricep DB Extension - 5

    Iso-Kick Backs - 5 each side

    Tricep Press Down - 12

  1. The Skull crusher Gauntlet

    Drop set: 5/10/20/40 x 2 rounds

Thursday

Power Hour

10 minutes each:

Run

Stair master

Jump Rope

Rower

Incline Walk 15%

Shadowbox

Friday

Total Body GVT

Superset: 10 rounds

    Back Squat - 10 reps

    Incline Barbell - 10 reps

    T-Bar Row - 10 reps

Saturday

The "Get Peeled"

        15 PullUps

        20 Push Ups

        10 Chin Ups

        15 narrow Push Ups

        1/4 mile Run

            x 6 rounds

Gut Check Workout Week 23

Gut Check Workout Week 23

Monday:
A. Dead Lift 5 x 5
B. Circuit: 5 rounds
    Front Squat - 5 reps
    Med Ball Thruster Throws - 10 reps
    Med Ball Slams
    Treadmill - walk 10% incline 3mph - 2 minutes
C. Circuit: 3 rounds
     Hamstring Bridge - 5 reps each side
     Glute Bridge - 10 reps w/3 second hold at the top
     Bike - 2 minutes
D. 6 minute Plank - switch positions when necessary

Tuesday:
A. Superset: 7 sets
    DB Chest Press 2 x 10, 5 x 5
    T-Bar Row 2 x 10, 5 x 5
B. Circuit: 5 rounds
    Close Grip Barbell Bench Press - 5 reps
    Wide Grip Lat Pull Downs - 5 reps
    Wide Grip Bench Press - 8 reps
    Underhand Lat Pull Downs - 8 reps
    Bike or Airdyne - 3 minutes (sprint last 15 seconds of each minute)                             C. Bike - 12 minutes - repeat cycle: 1 minute light, 1 minute medium, 1 minute heavy resistance

Wednesday:
A. Warm up: jog 3 minutes, stretch
B. 1 mile Run max effort
C. 10 minutes lunges
D. Core Circuit: 3 rounds
     Barbell Rollout or Ab Wheel - 12 reps
     Stability Alternates - 10 reps each side
     Hip dips - 10 reps each side on bench
     Barbell Crunches - 20 reps
     1 minute rest

Thursday:
A. Warm Up: Shoulder mobility, stretch
B. DB Shoulder Iso- Press
    10/10, 8/8, 5/5, 5/5, 5/5, 3/3
C. Circuit: 5 rounds
     Shoulder Flys - 10
     Jump Rope - 1 minute
     Front Raises - 10
     Jump Rope - 1 minute
     Rear Delt Flys - 10
     Jump Rope - 1 minute
     Barbell Shrugs - 10
     Jump Rope - 1 minute

Friday:
A. Jog/stretch
B. Squat - 10, 5, 5, 5, 3, 3, 3
C. Superset: 3 sets
     Split Squats 4/4
     Jump Lunges 5/5
     Bike 2 minutes
D. Core Circuit: 3 rounds*
     Walk outs - 20
     Treadmill Speed Walk - 15% incline, 1 minute
     Pikes - 20
     Treadmill Speed Walk - 15% incline, 1 minute
     Ab Wheel - 20
     Treadmill Speed Walk - 15% incline, 1 minute
        *decrease core reps by 5 each round

Saturday:
A. Circuit: 6 Rounds
    Underhand Chin Ups - max reps
    Dips - max reps
    Barbell Curls- 5
    DB Skullcrushers - 5
    DB Curls w/ 1/4 rep at the top - 10
    Tricep Push Downs - 10
    Jog 1/4 mile

Gutcheck Workout Week 22

Gutcheck Workout Week 22

Monday:

A. Warm Up: 1mile Run, 3 Rope Climbs
B. Superset: 5 sets
     Deadlift - 3
     Weighted Pull Ups - 5
C. Superset: 5 sets
     Front Squat - 3 w/ 5 sec negative on each rep
     1-arm DB Row - 5 each side
D. Superset: 3 sets
     Standing T-Bar Row - 5
     Seated Row - 5 w/ 5 second negative on each rep
E. 6 minute Plank

Tuesday:
A. Warm Up: Stretch, Jog
B. DB Chest Press 5 x 5, 2 x 3
     *add 5 second negatives to the sets of 3
C. Superset: 5 sets
     Close Grip Bench Press - 5
     DB Curls - 5
D. Superset: 3 sets
     Weighted Dips - 10, 5, then end with a Max Reps set of Bodyweight Dips
     Hammer Curls - 10
E. Superset: 3 sets
     Tricep Push Downs - 20 reps
     Reverse Curls - 10 reps
F. Chinese Push Ups - 5 x 10

Wednesday:
A. warm Up: jump rope 10 minutes, stretch
B. Superset: 4 sets
     Hang Clean -3
     Push Press -5
C. Superset: 5 sets
     DB Shoulder Iso-Press - 5
     Shoulder Flys - 8
     Barbell Shrugs - 10
D. Superset: 3 sets
     Serrano Press - 5
     Band Face Pulls - 10
E. Superset: 3 sets
     Farmers Walk - 100ft
     Front Raises - 10 reps

Thursday:
A. Circuit: 4 rounds
     1/2 mile Run
     Medicine Ball Slams - 10
     Medicine Ball Thrusters - 10
     Medicine Ball Suplex - 10
     Medicine Ball Sit ups - 10

Friday:
A. Warm Up: bike, stretch
B. Squat 1x 10 warm up set
     2 x 5
     2 x 3*
     *on the sets of 3 add a 5 second negative to each rep
C. Split Squats 5, 4, 3, 3, 2* each leg
     *add 5 second negatives to each rep on the LAST set only
D. Superset: 3 sets
     DB Step Ups onto bench - 5 reps each leg
     Hamstring Bridge - 5 each side, 3 second pause at top
     Reverse Hyper - 10 reps, 3 second pause at the top

Saturday:

1000 Rep Workout
Warm Up: 1 mile Jog
100 each:
     Wide Pull Ups
     Jump Squats
     Dips
     Chin Ups
     Lunges
     Narrow Push Ups
     Slant Row
     BW Skulls
     Stability Alternates
     Reverse Hyperextension