GET RID OF THE DAD BOD

PUSH PULL PRE-WORK 1

With a resistance band 20 x Banded Pull Aparts 20 x Banded Shoulder Rotations 2 Rounds Then Using a light weight 10/arm x Single Arm Floor Press' 20 x Tall Plank Shoulder Taps 2 Rounds

Every 3 Mins for 5 sets B1 - 8 reps x DB Bench Press B2 - 20 x Single DB Bicep Curl with Two Hands Rest for remaining time This needs to be a moderate to heavy weight today - the last couple of reps need to be a struggle. Keep the same weight throughout. TEMPO IS VERY IMPORTANT - Keep the movement slow and controlled - think 3 secs down/3 secs up Rest 60-90secs between sets If you don't have a bench - floor press as alternative exercise

Every 2 Mins for 3 Sets 12 x DB Pullovers from floor - slow and controlled Max Banded Overhead Tricep Extensions in remaining time - slow and controlled - stop the tric ep extensions with 10 secs left on he clock

3 Rounds 40 x Single Skips 10 x Hand Release Push Ups 10 x DB Bent Over Rows Rest 3 Minutes 3 Rounds 40 x Single Skips 10 x Sit Ups 10 x DB Bent Over Rows Keep your pace controlled. Don't red line. Constant movement but precise and quality movements

RECOVERY - UPPER BODY 1

Overhead Tricep Stretch - 30 secs each side Chest Stretch - hold for 60 secs Lying Pec Stretch - 30 secs each side

The Greatest Stretch 30 secs each side then 2 Rounds 20 x High Knees 20 x Reverse Lunge then 10 x Air Squats 20 x Glute Bridge

Goblet Cyclist Squat

15, 12, 10, 10, 8

3 Rounds 8 x Split Squat Right Leg - Bodyweight, TEMPO 3 secs down 8 x Goblet Squats 8 x Split Squat Left - bodyweight - TEMPO 3 secs down 45 Sec Wall Sit Rest 60 secs between rounds

Every minute for 12 Mins - finish the prescribed reps or finish every minute @ 50 secs - whatever is first Min 1 - 10 x Half Burpees Min 2 - 20 x Glute Bridges Min 3 - 20 x Jumping Lunges Repeat this sequence for 12 mins

RECOVERY LOWER BODY 1

Calf Stretch 30 secs each leg Butterfly Stretch - hold for 60 secs Cossack Squat Stretch - 30 secs each leg

PUSH PULL PRE-WORK 2

Using a Resistance Band 20 x Banded Shoulder Rotations 20 x Banded Shoulder Press 20 x Banded Bent Over Rows 20 x Banded Bicep Curls then 2 Rounds DB Halo x 10 (5 each direction) Banded Upright Row x 10

4 Sets 10 x DB Push Press with a 3 sec negative - on the down movement - slow it down for a count of 3 20 x Banded Seated Row - hold each rep at the top for 2 secs - if you have nothing to anchor your band to you can place around your feet - make these slow and controlled Rest 60 secs between reps

4 Rounds 10 x DB Z Press - if this hurts your lower back - sit on something - a book etc.... Rest 60 secs 10/arm x Banded Lateral Raise Rest 60 secs

3 Rounds - rest where you need to 1 Min Skipping 15 x DB Bicep Curls 15 x Sit Ups 10 x Diamond Push Ups - on knees if you need to scale

RECOVERY - UPPER BODY 2

Childs Pose - 60 secs then move to the left side for 30 secs and the right side for 30 secs Banded Front Rack Stretch - 30 secs each arm Repeat for 2 rounds

HINGE PRE-WORK 1

Half Cobra Press Ups x 20 Supine Laying Leg Cross Overs x 20 (10/side) Long Lunge Hold x 30 Secs per side Then 2 Rounds Resistance Band Good Morning x 20 Resistance Band Squat x 20

Three Position DB RDL

3 x 30

4 Rounds 20 x Banded Glute Bridge Rest 60 secs 10/leg x Single Leg Deadlift - keep the hips nice and square on this one. Rest 60 secs

5 Rounds Rest where you need to 10 x DB Deadlifts 8 x DB Hang Cleans 6 x DB Push Press

RECOVERY - LOWER BODY 2

Couch Stretch - 60 secs each leg Glute Stretch - 60 secs each leg Hamstring Stretch - 60 secs each leg