Welcome to my Workout of The Day series. I will be posting a workout daily or sometimes every two days depending on rest days. Follow along and give me some feedback as to what you would like to see. I will be posting a beginner and an advanced version of the Daily Workout most days to cater for everyone.
If you are a novice/beginner (NOV) you would generally not need any or very little equipment other than a jump rope and a yoga mat.
If you are going to follow the Advanced workout then the assumption is that you have access to a gym or gym equipment and you have some workout experience. I only advise the advanced workouts (ADV) if you have strength and/or Olympic lifting experience.
Well, enough talking, lets get right onto it!! If there is a more complicated movement I will post a quick video explaining the mechanics. My name is Coach Jason and I'll be your Steemit Health Coach!! I'm here to help you to become a stronger, more functional and healthier you!!
Warm Up of your choice for 15 min
Strength
NOV - Learn Thruster technique by watching video below and find a weight for your workout!
ADV - BB Thruster (8-6-4-2-2-2RM)
Daily Workout
Workout NOV/ADV
6 Rounds for time
4 DB Thrusters (Pick a manageable weight)/ BB Thrusters @70%1RM
6 Hanging knee raises/Toes-2-Bar
8 Steps ups 20/12/Over the Box Jumps 24/20
10 Jump rope/15 Double unders
Movement Video
Thruster - This technique applies to dumbells for novice
Hanging knee raise