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