Four Moves

11:30 Home

Warm up 

Banded 7s

Swings

Goblet Squat + curl

KB Floor Press

Floor Press

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Stretch

Summer Workout

19:45 Gym

Warm up

Banded 7

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x10

Back extension 2x12

Poliquin Step 3x10-12

Stretch

Row

08:15 Home

Row

Stretch

Summer Workout

08;15 Hym

Warm up

Concept 2 1000m

Banded 7s

Dips 3x8

Seated Press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 3x10

- Machine reverse deltoids. 3x10

Superset

- BB Curls 2x8

- Tricep cable extensions 2x8

Stretch

Summer Workout

11:00 Gym

Warm up

Run to gym

Banded 7

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x10

Back extension 2x12

Stretch

Easy Strength

17:30 Home

Warm up

Banded 7s

One arm Swings

Halos

Goblet Squat + curl

KB Floor Press

KB Row

RDL 10

Pullups  palms facing 2x5

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Last workout before holidays. It's been a good routine. I felt stronger and made good progress on all exercises. A little elbow pain but no other injuries. One to do again.

Four Moves and Row

20:00 Home

Warm up

Banded 7s

Swings

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Row 3.5K

Stretch