First time? Check out the Training Guide
Week 1, day 1. If you're here, you are at the very beginning of what will become a game changer for the strength and well-being of many. I am working on building my own exercise demo library for the program - until then, i'll be linking videos for exercise demos.
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
6 yards @ 70% effort x4
10 yards @ 80% effort x4
20 yards @ 70% effort x2
B) Plyo Push-up
5x5 w/1-min break between sets demo
C) Bench Press
Build to a heavy set of 5 demo
D) Bench Press
3x5 @ 90% of today's heavy 5
E) Towel Pull-up
F1) Incline Dumbbell Bench Press
F2) Incline Dumbbell Seal Row
5x10 w/ 1-sec hold at the top demo
G1) Isometric Chest Flex
5x10-sec hold demo
G2) Neck Flexion
Get 30 minutes of sunlight, minimum. The more skin exposure, the better.