July + August 2022: Summer Strong
Strength Workouts
Upper Body 1
Pec Check
STRENGTH
1. Flat barbell or dumbbell bench press
5 sets: 10-8-6-4-10
Rest 2-3 minutes
Phase 2: Add 2-3 count lowering
2. Seated dumbbell overhead press
3-4 x 6-8
Rest 1-2 minutes
Phase 2: Increase reps to 8-10
3A. Incline DB chest fly
3 x 8-10
Phase 2: Increase reps to 10-12
3B. Plate front raise
3 x 8-10
Rest 1 minute
Phase 2: Increase reps to 10-12
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 1
AMRAP in 6-8 minutes; rest as needed.
- DB squeeze or plate press x 10
- Overhead cable or band triceps extensions x 10
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 2
AMRAP in 6-8 minutes; rest as needed.
- DB skullcrushers x 10
- Triceps push-ups x 10
Upper Body 2
Bring the Heat
STRENGTH
1. Barbell or dumbbell bent over row
5 sets: 10-8-6-4-10
Rest 2-3 minutes
Phase 2: Switch to underhand variation
2. Arnold press
3-4 x 6-8
Rest 1-2 minutes
Phase 2: Increase reps to 8-10
3A. TRX rear fly
3 x 8-10
Phase 2: Increase reps to 10-15
3B. Dumbbell upright row
3 x 8-10
Rest 1 minute
Phase 2: Increase reps to 10-15
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 1
AMRAP in 6-8 minutes; rest as needed.
- Eccentric DB biceps curls x 10
- Alternating DB hammer curls x 10
- External DB rotation at waist x 10
- Diagonal DB curls x 10
- Diagonal DB half pulses x 10
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 2
Decreasing ladder: 2-3 rounds total, resting 1 minute between sets.
- Half rep DB biceps curl + isometric hold from tall kneeling
- Full rep DB biceps curls from tall kneeling
Perform 1 half rep curl + hold 5 seconds, then do 5 full curls. Continue in this pattern for 4, 3, 2, and 1.
Lower Body
Legs Ablazing
STRENGTH
1. Barbell back squat
4 x 6-8
Rest 2 minutes
Phase 2: Add 2-3 count pause
2. Dumbbell step-ups
3 x 6-8 RL
Rest 1 minute
Phase 2: Increase reps to 8-10 RL
3A. Suitcase deadlift to reverse lunge
3 x 8-10
Phase 2: Increase reps to 10-12
3B. Feet elevated hamstring bridges
3 x 10-15
Rest 1 minute
Phase 2: Add 3 count lowering
QUAD SQUAD FINISHER – PHASE 1
AMRAP in 5 minutes; rest as needed.
- 6 bodyweight squats
- 8 bodyweight pulse squats
- 10 squat jumps
QUAD SQUAD FINISHER – PHASE 2
AMRAP in 5 minutes; rest as needed.
- Walking lunges x 10 (5 RL)
- Squat jacks x 10
Total Body
Hot and Heavy
STRENGTH
1. Barbell conventional or Romanian deadlift
4 x 6-8
Rest 2-3 minutes
Phase 2: Add 2 count lowering
2. Neutral grip pull-up
3-4 x 6-8
Rest 1-2 minutes
Phase 2: Increase reps or add pause on pull-downs
3A. Incline single arm DB bench press
3 x 6-8 RL
Phase 2: Add 1.5 rep
3B. Kickstand hip thrust
3 x 10-12
Rest 30-60 seconds
Phase 2: Add 1.5 rep
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 1
AMRAP in 3-5 minutes; rest as needed.
- Single arm cross body DB row x 10 RL
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 2
3-5 minute drop set.
- Bent arm lateral raises
10 heavy; 10 moderate; 10 light
Don’t Skip Me Warm-ups
Upper Body Warm-Up
Armed and Ready
Standing breathing x 5-10 breaths
Overhead reach > lateral reach right > lateral reach left x 3 each
Walkout > pushup > T spine rotation > roll up to shoulder rolls x 3-5
Band shoulder dislocate x 5-10 forward back
Lower Body Warm-Up
Loosen Up
Feet elevated breathing with isometric pelvic lift x 5-10 breaths
Feet elevated hamstring bridges x 10-15
Forward rocks to downward dogs x 5-10
Squat prying with alternating reaches x 5 RL
Standing hinge with reach x 5-10
Full Body Warm-Up
Power Primer
Quadruped breathing x 5-10 breaths
Cat cow x 5-10 each
Thread the needle to open book x 5 RL
Single-leg adductor rockbacks x 5-10
Squat prying to stand x 5-10
Lunge trio x 5 each direction
Cardio Quickies
Cardio Quickie A
Sneaky Sizzle
CARDIO
Perform the moves as a circuit in descending ladder format, finishing with a 30-second sprint. Rest as needed.
- Walking lunges x 15-12-9-6-3
- Triple pulse squat x 15-12-9-6-3
- Triceps push-up x 15-12-9-6-3
- Inchworm walkout to plank tap x 15-12-9-6-3
- Sprint x 30 seconds
Cardio Quickie B
Bodyweight Scorcher
CARDIO
Perform this workout in an EMOM format for 3-6 rounds.
Odd Minutes:
- Push-ups x 8
- Burpees x 8
Rest until the top of the next minute.
Even Minutes:
- Side lunge to center hop x 8
- Skater hops x 8
Rest until the top of the next minute.
Cardio Quickie C
Benched
CARDIO
Perform the workout as an AMRAP in the time you have, resting as needed.
- Step ups x 10 RL
- Squat to bench > squat jump combo x 10 each
- Skater hops x 15 RL
Cardio Quickie D
Like a Bandit
CARDIO
Perform each move for 40 seconds on, 10 seconds off, for a total of 3-4 rounds.
- Band lateral walks with isometric bicep hold
- Band bicep curls
- Band pull-aparts
- Band front squats
- Band upright rows
- Broad jump over band
- Band runners