Workout Of The Day

Posted: August 4, 2015 in Uncategorized

Hey Guys!  In an effort to get back to regular blogging, I’m going to start logging some workouts and other random stuff that comes to mind.  If you are reading this and have any topics you want covered, by all means, drop a comment below!

So, if you follow me you know that I am not the biggest fan of traditional cardio.  I’m not saying its bad, its just boring.  I will partake in it from time to time either as a warm-up, cool-down, or on an active rest day.

I have found that the best workout set-up for me over the course of a week is to do 4 traditional bodybuilding-style workouts and 2 Crossfit-style workouts for a total of 6 days per week.  This way I get all the strengthening and cardio built in.  Here is what I did today.

10 minute bike warm-up followed by dynamic stretching

5 rounds of:

  • Barbell Row x 10
  • Hang Clean and Press x 10
  • Overhead Triceps Extension x 10
  • Kettlebell Swing x 20

5 rounds of:

  • Barbell High Pull from hang position x 10
  • Power Jerk x 10

5 minutes Jump Rope 

10 minutes Bike

4 rounds of:

  • Weighted Crunch x 10
  • V-Ups x 10
  • Knee-Ins x 10

This took me just over an hour and I torched over 400 calories.  I kept the weights moderate and just kept moving.  I’d say that’s WAAAY better than an hour on the treadmill!

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