The Labor Day barbecues are one week away and you have a lot of work to do to earn a cheat day. I can’t promise miracles in 7 days, but if you follow this workout program and the upcoming nutrition articles you will set yourself up for a guilt-free Labor Day. I have created two versions of the workout program. One program is bodyweight only for those of you without access to equipment or that just love the minimalist approach. The second program is for those of you with access to a gym. Feel free to try some of the bodyweight workouts and some of the gym workouts for variety.
I tried to keep the movements and equipment requirements basic because everyone has different situations and levels of fitness. Obviously, I can’t write a program that is individually tailored for everyone. This is a loose outline so make adjustments as you need to. Be solution oriented.
Day 1: Circuit, Tuesday, August 26 –
Bodyweight Workout
10-minute joint mobility and dynamic warm-up
THEN:
50x Jumping Jacks + 20-30 second high plank for 5 rounds (note: increase speed of jumping jacks in each set)
THEN:
Prisoner Squats (hands behind head) 3 sets x 20 reps
Jump Squats 3 x 10
Tuck Jumps 3 x 8
Notes: Take a 30-60 second rest between each set of each exercise. Perform all three sets of each exercise before moving on to the next exercise.
THEN:
6-Way Circuit: Perform 6 reps of each of the following 6 exercises (6x Pull-ups + 6x Pike Press + 6x Australian Row + 6x Push-up + 6x Walking Lunge + 6x Lateral Lunge)
Do 4-6 rounds non-stop taking only minimal breaks when needed.
Notes: Use band, chair or partner to assist on pull-ups if necessary…Pike press is like a push-up from down dog position…Australian Row is also commonly known as an inverted row or Australian push-up. This can be done with a suspension trainer if you don’t have a low straight bar.
THEN:
Burpees 4 rounds (20 seconds work/40 seconds rest)
Gym Workout
10-minute Joint Mobility and Dynamic Warm-up
THEN:
50x Jumping Jacks + 20-30 second physio ball plank for 5 rounds (note: increase speed of jumping jacks in each set…stir the pot on physio ball planks if you are ready for that progression)
THEN:
Back Squats 3 sets x 20 reps @ 75-135#
Jump Squats 3 x 10
Tuck Jumps 3 x 8
Notes: Take a 30-60 second rest between each set of each exercise. Perform all three sets of each exercise before moving on to the next exercise.
THEN:
7-Way Barbell Circuit: Perform 6 reps of each of the following 6 exercises (6x Deadlift + 6x Bent Row + 6x Front Squat + 6x Push-Press + 6x Back Squat + 6x Pull-ups + 6x Push-ups) @ 75-95#
Do 4 rounds non-stop taking only minimal breaks when needed.
THEN:
Burpees 4 rounds (20 seconds work/40 seconds rest)
Notes: Adjust weights according to your fitness level. I suggest being conservative the first time through this workout. You can always add weight the next time.
# = lbs.