ORIGINAL WORKOUT
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  • Welcome to Original Workout
  • About OW
  • Fènix Jiu-Jitsu
  • Trainers
    • Rob Goodwin (Founder)
    • Ryan Gant
    • Daniel Fredell
    • Tyler Goodwin
    • Reon Mcilwain
    • Emily Carroll
    • Adabel Mora
    • Zach Fesperman
    • Jacob Creson
    • Jason Bebber
  • Keto-Lifestyle
  • FREE Session
  • Contact
  • Client's Area
  • Wanted: Trainer
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YOUR CART

3/1/2017 0 Comments

Upper body crush

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  1. Plank Row: 10/10 with 12# Dumbbells
  2. Reverse grip pulldown: 15 reps with challenging weight
  3. Incline Dumbbell press: 15 reps w/ 15# Dumbbells
  4. Pushups to failure

4 rounds
then...
  1. 10 side raise
  2. 10 Curls
  3. 10 Front raise
  4. 10 Hammer curls
*go from one movement to the next with no rest, same dumbbells.

4 rounds
then...

750m Row
0 Comments

2/27/2017 0 Comments

DB Complex

Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period. 

Video for Thrusters below, I think you know the rest listed. If not let me know

Every movement is 10 reps
  1. Thrusters
  2. overhead press
  3. Front squat
  4. Plank rows
  5. Push-ups
  6. Biceps Curls
  7. Alternating forward lunges
  8. Burpees

4 total rounds, then...

1 mile run outside or on treadmill

Cool-down with 100 crunches
​
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2/24/2017 0 Comments

Upper body+

  1. 25 Jumping Jacks 
  2. TRX row or One arm DB row: 15 reps
  3. Pushups: (modified) x15
  4. Biceps Curls: 15 reps
  5. Triceps dips (off bench, box, or chair) 15 reps
  6. 25 jumping jacks
  7. Plank (hold 30 seconds+)
  8. 25 Crunches
  9. Run: (go out front door and run to end of street and back, roughly 200 yards. If at OW two laps around building)

Repeat 3 rounds

20 minutes cool down cardio

Stretch

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2/23/2017 0 Comments

Cardio+ 2-23

One hour cardio of your choice

​100 crunches
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2/22/2017 0 Comments

Break in Circuit

Workout: Full-body Circuit

  1. 15 Air squats
  2. 15 TRX rows or 1-arm dumbbell row
  3. 15 Modified Pushups
  4. Alternating lunges 10 & 10 (10 reps each leg alternating)
  5. DB Biceps curl 10lbs x 10 reps
  6. Triceps dips off Bench or box: 15 reps
  7. 15 air squats


*repeat 3 rounds, then...

25 crunches
20 Glute bridges

​repeat 3 rounds


​30 minutes cardio of your choice

​Text me if you have any questions. 828.292.9198

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