Hey everyone,
Weird times call for extreme measures. For those of you that are stuck at home with minimal equipment, like a pair of Dumbbells, this workout program will be great for you. If you have limited space, and equipment, you’ll definitely want to check this out. Each day includes both Accessory work or Strength work, and then a Metcon to get your heart rate going.
Day 1 looks like this:
Strength: 3 x 6 DB Front Squat @3211 Tempo. This will light up your back and core, and force you into good squat positions.
Metcon:
EMOM 21:
10 DB Deadlifts to target back and hamstrings
10 DB Front Squat to get your core and quads going
10 DB Lunges, to get after the glutes/calves.
Don’t worry though, holding DBs for a long time will strengthen your grip, and keep your traps and shoulders working meaning the whole body will be working. Aren’t you glad you can pay the man some more? I sure am!
P.S. Anyone who signs up for the program gets a month of the Mental Prep course for free. Great for remembering your goals in a time like this!
-JB
Hey Josh, is this a program you may continue or is it firm, 30 days only? Asking because unfortunately I’m one of those limited equipment guys, dumbbells and Airdyne. Appreciate your help and love your you-tube videos, very inspirational.
Hey Rusty, just 30 days for now, but I am thinking it over about extending it. Thanks man
How do i get the 30 day plan
Keep up the great work dude 👊🏽
Thanks brother!
Hey Josh, looks awesome! Will you post this on the blog every day or is it part of you subscription package?
Hey Gareth,
If you are a physical programming member, you get free access!
Hey bull does this routine has jump rope and core workout?chest back etc??
When you purchase if you don’t have monthly plan we’re and how do you access it
What does a 3211 Tempo mean?
3 down, 2 second hold, 1 second up, 1 second pause