Workout of the day
It’s time to charge up your Thursday with our ‘Thursday’s Power Builders’ workout. Get ready to challenge your strength and power with this heavy lifting session. Remember, the key to success is maintaining good form, so let’s lift with precision and build some serious muscle!
The workout of the day consists of:
Strength:
- 5-4-3-2-1 Bench Press
- 1-2-3-4-5 Back Squats
For Bench Press do reps at Body Weight (BW). For Back Squats do reps at 150% Body Weight (BW).
Scaling
Intermediate athletes can scale to 75% BW for Bench Press and 100% BW for Back Squats. Beginners can further scale to 50% BW for both exercises. Adjust the descending and ascending rep scheme accordingly if needed.
No equipment
Without equipment:
- Replace Bench Press with Push-ups, aim for double the reps.
- Replace Back Squats with Air Squats, aim for triple the reps.
Warmup
5-minute dynamic stretching
2 rounds of:
- 10 push-ups
- 15 air squats
- 20 jumping jacks
- 1-minute plank hold
Cooldown
5-minute easy pace walk or row Stretching: Hold each stretching position for 30 seconds to improve flexibility and recovery:
- Child’s pose
- Pigeon pose
- Cobra stretch
- Hamstring stretch
