Just Do It June 2022
Workout Overviews
Lower Body
Lower Body Limits
STRENGTH
1. Barbell bridge
4 x 8-10
Rest 2 minutes
2. Bulgarian single-leg deadlift
3 x 6-8 RL
Rest 1 minute
3A. 1-rack squat to box
2-3 x 8-10 RL
3B. Suitcase side lunge
3 x 8-10 RL
Rest 1 minute
4A. Lateral banded side leg lifts
2-3 x 12-15 RL
4B. Reverse plank hold
2-3 x 20 seconds
Rest 1 minute
IF TIME CARDIO FINISHER: STAIRS + SWINGS
Perform for 30 seconds on, 15 seconds off for 4-6 rounds (6-9 minute finisher).
- Run the stairs
- Kettlebell swings
Total Body
High Five
STRENGTH
1. Barbell deadlift
4 x 5-6
Rest 2-3 minutes
2A. Tall kneeling single arm bottoms up KB press
3 x 6-8 RL
2B. Lateral DB step up
3 x 6-8 RL
Rest 30-60 seconds
3A. Split squat with single arm banded row
3 x 8-12 RL
3B. Goblet carry
3 x 20-30 seconds
Rest 1 minute
IF TIME FINISHER: TAPS + TRICEPS
Set a timer for 6-10 minutes and see how many rounds you can complete in that time, resting as needed.
- Step tap downs x 10 RL
- Triceps dips x 10
- Toe taps x 10 RL
- Squat to front raise to triceps extension x10
Upper Body
Hit It All
STRENGTH
1. Barbell bent over row
3-4 x 8-10
Rest 2 minutes
2. Alternating arm DB bench press
3 x 6-8 RL
Rest 2 minutes
3A. Diagonal band pull-aparts
3 x 8-12 RL
3B. Seated short lever halos
3 x 8-12 RL
Rest 1 minute
4A. Triceps push-ups
2-3 x 8-12
4B. Diagonal biceps curls
2-3 x 8-12
Rest 1 minute
IF TIME CORE FINISHER: CHOPS + DROPS
Perform for 2-4 minutes as your core finisher or stand alone core work after a shorter cardio day.
- Band chops x 8-10 RL
- Leg drops x 8-10 RL
Weekend Warrior
Summer Solstice
Cash In:
- Walking knee hugs x 5-10
- Lunge + reach x 5-10
- Plank shoulder taps x 5-10
4-6 rounds for time:
- Sprint of choice x 30 seconds
- DB push press x 10-12
- DB front squat x 10-12
- Walking lunge to biceps curls x 10-12
Cash Out:
- Glute bridges x 50-100
Full Body Warm-Up
Side-Lying + Warrior II Flow
Side-lying connection breath with overhead reach x 5-10 breaths RL
Side-lying windmills x 5-10
Side-lying knee/hip abductions x 10-15 RL
Hip flexor prying with overhead reach x 5-10 RL
Quadruped cat cows x 5
Hip flexor stretch with prying + reach x 10-15 seconds RL
Warrior II pose into side reach x 10-15 second holds
Deep squat to stand stretch x 10-15 seconds
Standing shoulder rolls x 5-10
Upper Body Warm-Up
Standing Wall Warm-Up
Wall supported connection breath x 5-10 breaths
Wall single arm raises x 5-10 RL
Wall Ts with pause x 5-10
Wall T-spine mobilization x 5-10
Lower Body Warm-Up
Tabletop Flow
Quadruped connection breath x 5-10 breaths
Quadruped rotations x 5-10 RL
Quadruped forward rock to downward dog x 5-10 RL
Deep squat to stand x 5-10
Side lunge to reach and row x 5-10 RL