Welcome to my Workout of The Day series. I will be posting a workout daily or sometimes every two days depending on rest days. Follow along and give me some feedback as to what you would like to see. I will be posting a beginner and an advanced version of the Daily Workout most days to cater for everyone.
If you are a novice/beginner (NOV) you would generally not need any or very little equipment other than a jump rope and a yoga mat.
If you are going to follow the Advanced workout then the assumption is that you have access to a gym or gym equipment and you have some workout experience. I only advise the advanced workouts (ADV) if you have strength and/or Olympic lifting experience.
Well, enough talking, lets get right onto it!! If there is a more complicated movement I will post a quick video explaining the mechanics. My name is Coach Jason and I'll be your Steemit Health Coach!! I'm here to help you to become a stronger, more functional and healthier you!!
Warm Up of your choice for 15 min
Strength
NOV - Learn Thruster technique by watching video below and find a weight for your workout!
ADV - BB Thruster (8-6-4-2-2-2RM)
Daily Workout
Workout NOV/ADV
6 Rounds for time
4 DB Thrusters (Pick a manageable weight)/ BB Thrusters @70%1RM
6 Hanging knee raises/Toes-2-Bar
8 Steps ups 20/12/Over the Box Jumps 24/20
10 Jump rope/15 Double unders
Movement Video
Thruster - This technique applies to dumbells for novice
Hanging knee raise
Welcome and Thank You for being with us!! Following your Blog now
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Please follow me @KieuHong
Will follow you back!
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are you new in steemit @kieu-hong
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yep bro. Nice too meet you! ^^
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great. welcome to steemit and be assured of my support to help you grow... will post some tips soon on what new members should do to grow...ensure your posts are original contents...and do engage more so you can be seeing and noticed... read up my posts and upvote my recent posts plus comment so you be noticed by my followers too
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Done and proud to be your first follower!!
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Nice to meet you @soulsavers ! Welcome to the steemit community from @KieuHong! ;)
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nice fitness update...keep it up...
...also as a health lover read up my latest post on "How to Treat Ear Problems with Natural Remedies"!
support and comment also
thanks
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Ok thank you!
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always welcome
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Stuck at 1rm bench 250. Trying to get 315 in next 7 months. Any ideas?
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I'd find a good bench press cycle. 6 weeks on with a week to 2 week break. All that matters is that you keep lifting a little more each week and take a good break between cycles so the CNS has a break.
Doesn't really matter what you do as long as you do a variety of different exercises focusing on chest (pressing), shoulders (pressing) and upper back (pulling & scapular). Don't get bogged down by the fancy stuff! j
Just mess around with reps and sets and focus on putting a little more on the bar each week, be sure to have fun and you'll get there. Good luck!
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Nice to hear from you @soulsavers, stay fit!
Thanks for the reminder that I need to work out. :)
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Welcome, it helps us be more creative on our steemit posts too!! ;O)
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@diabolika
a good daily work out...enough rest and healthy diet is a way to healthy living....nice comment though
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Balance for sure is the best recipe!!
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great choice!
also good knowledge of home remedies like garlic...read up my new post on how to treat ear problem using home remedies...follow for more
thanks
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