Workout

ewilli.am/workout

Fitness program inspired by 5/3/1, 5x5, etc. Alternate light–heavy workouts with appropriate loads

Heavy Workout A

  • Warm-up Agile 8 5 minutes
  • Dynamic Box or Long Jump 3 sets x 5 reps
  • Strength Squat 4 sets x 6 reps
  • Bench Press 4 sets x 6 reps
  • Assistance Chinup or Pullup 4 sets x 6 reps
  • Triceps Dip 3 sets x 10 reps
  • Side Bend 2 sets x 25 reps

Heavy Workout B

  • Warm-up Agile 8 5 minutes
  • Dynamic Overhead Med Ball Throw 10 reps
  • Strength Deadlift 4 sets x 6 reps
  • Press 4 sets x 6 reps
  • Assistance Barbell Row 3 sets x 10 reps
  • Barbell Curl 3 sets x 10 reps
  • Back Raise 3 sets x 10 reps

Light Workout A

  • Warm-up Agile 8 5 minutes, 3x per day
  • Isometric Spiderman Crawl repeat 25 steps to failure

Light Workout B

  • Warm-up Agile 8 5 minutes, 3x per day
  • Plyometric Rhythm Squat 1 set x 50 reps

Light Workout C

  • Warm-up Agile 8 5 minutes, 3x per day
  • Isometric Animal Movement freestyle moves to failure

Light Workout D

  • Warm-up Agile 8 5 minutes, 3x per day
  • Isometric Loaded Walk perform 1 variation for time or steps

Light Workout F

  • Warm-up Agile 8 5 minutes, 3x per day
  • Cardio Sports just play, baby!