## Greatist Workout of the Day: Friday November 23rd

by The Greatist Team Comment

*Note: The exercises below are done as supersets. For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.*

##### 2 Days Per Week

*Rest*

##### 3 Days Per Week

A1) Barbell Front Squat — 3 sets of 5

A2) Chin-Up/Underhand Grip Lat Pulldown — 3 sets of as many reps as possible (stop 1-2 reps short of failure)

B1) Cable Face Pulls — 3 sets of 15 reps

B2) Dumbbell Split Squat — 3 sets of 12 reps each leg

C1) Stability Ball Leg Curl — 3 sets of 10 reps

C2) Dumbbell Squeeze Press — 3 sets of 15 reps

D) Two Hand Kettlebell/Dumbbell Swings — 3 sets of 10 reps

##### 4 Days Per Week

A1) Barbell Bench Press — 3 sets of 5 reps

A2) Scapular Wall Slides — 3 sets of 10 reps

B1) Seated Row (Overhand Grip) — 3 sets of 8 reps

B2) Dumbbell Squeeze Press — 3 sets of 8 reps

C1) Half Kneeling Neutral Grip Pulldown — 2 sets of 10 reps

C2) Stability Ball Deadbugs — 2 sets of 30 seconds

## Greatist Workout of the Day: Wednesday November 21st

by The Greatist Team Comment

*Welcome to the newest GWOD cycle! How many days a week do you work out? Pick below to find the workout that’s right for you!*

*Note: The exercises below are done as supersets. For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.*

##### 2 Days Per Week

*Rest*

##### 3 Days Per Week

A1) Barbell Bench Press — 3 sets of 6 reps

A2) Dumbbell Romanian Deadlift — 3 sets of 10 reps

B1) Lat Pulldown Machine (Overhand Grip) — 3 sets of 8 reps

B2) Dumbbell Goblet Squat To Box — 2 sets of 20 reps

C1) Standing 1 Arm Dumbbell Shoulder Press (Neutral Grip) — 2 sets of 8 per arm

C2) Single Leg Hip Thrust — 3 sets of 10 per leg

D) Mountain Climbers — 5 sets of max reps in 30 seconds

##### 4 Days Per Week

*Rest*

## Greatist Workout of the Day: Tuesday November 20th

by The Greatist Team Comment

*Welcome to the newest GWOD cycle! How many days a week do you work out? Pick below to find the workout that’s right for you!*

*Note: The exercises below are done as supersets. For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.*

##### 2 Days Per Week

*Rest*

##### 3 Days Per Week

*Rest*

##### 4 Days Per Week

A1) Chin Ups – 3 x as many as reps possible (stop 1-2 reps short of failure)

A2) Side Plank – 3 x 15-30 sec each side

B1) 1 Arm Dumbbell Military Press (Neutral Grip) — 3 x 8 reps each arm

B2) Lat Pulldown (Overhand Grip) – 3 x 12 reps

C1) Push Backs – 2 x 10 reps

C2) Reverse Crunch – 2 x 10 reps

## Greatist Workout of the Day: Monday November 19th

by The Greatist Team Comment

*Welcome to the newest GWOD cycle! How many days a week do you work out? Pick below to find the workout that’s right for you!*

**The exercises below are done as supersets.** For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.

##### 2 Days Per Week

A1) Barbell Deadlift (Trap Bar works as well) – 3 sets of 5

A2) Spidermans with rotation – 3 sets of 5 each side

B1) 1 Arm Dumbbell Floor Press – 3 sets of 8 each arm

B2) 1 Arm Dumbbell Row – 3 sets of 10 each arm

C1) Dumbbell Reverse Lunge – 3 sets of 6 each leg

C2) Stability Ball Pot Stirs – 3 sets of 30 sec

D) Single Arm Kettlebell/Dumbbell Swings – 3 sets of 10 each arm

##### 3 Days Per Week

*Same as 2 Days Per Week *

##### 4 Days Per Week

A1) Barbell (or Trap Bar) Deadlifts – 4 sets of 5

A2) Knee Break Ankle Mobilizations – 4 sets of 10

B1) Rear Foot Elevated Split Squat – 3 sets of 6 each leg

B2) Cable Pallof Press – 3 sets of 10 each side

C1) Dumbbell Goblet Squat – 2 sets of 20

C2) Dumbbell Suitcase Isometric Hold – 3 sets of 15 sec hold each side

## Greatist Workout of the Day: Friday November 16th

by The Greatist Team Comment

**The exercises below are done as supersets.** For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.

##### 2 Days Per Week

*Rest*

##### 3 Days Per Week

A1) Barbell Front Squat — 3 sets of 5

A2) Chin-Up/Underhand Grip Lat Pulldown — 3 sets of as many reps as possible (stop 1-2 reps short of failure)

B1) Cable Face Pulls — 3 sets of 15 reps

B2) Dumbbell Split Squat — 3 sets of 12 reps each leg

C1) Stability Ball Leg Curl — 3 sets of 10 reps

C2) Dumbbell Squeeze Press — 3 sets of 15 reps

D) Two Hand Kettlebell/Dumbbell Swings — 3 sets of 10 reps

##### 4 Days Per Week

A1) Barbell Bench Press — 3 sets of 5 reps

A2) Scapular Wall Slides — 3 sets of 10 reps

B1) Seated Row (Overhand Grip) — 3 sets of 8 reps

B2) Dumbbell Squeeze Press — 3 sets of 8 reps

C1) Half Kneeling Neutral Grip Pulldown — 2 sets of 10 reps

C2) Stability Ball Deadbugs — 2 sets of 30 seconds

## Greatist Workout of the Day: Thursday November 15th

by The Greatist Team Comment

**The exercises below are done as supersets.** For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.

##### 2 Days Per Week

A1) Barbell Bench Press — 3 sets of 6 reps

A2) Dumbbell Romanian Deadlift — 3 sets of 10 reps

B1) Lat Pulldown Machine (Overhand Grip) — 3 sets of 8 reps

B2) Dumbbell Goblet Squat To Box — 2 sets of 20 reps

C1) Standing 1 Arm Dumbbell Shoulder Press (Neutral Grip) — 2 sets of 8 per arm

C2) Single Leg Hip Thrust — 3 sets of 10 per leg

D) Mountain Climbers — 5 sets of max reps in 30 seconds

##### 3 Days Per Week

*Rest*

##### 4 Days Per Week

A1) Barbell Front Squat To Box (parallel or as low as you can) — 3 sets of 5

A2) Quadruped Thoracic Rotation – 3 sets of 10 each side

B1) Dumbbell Romanian Deadlift – 3 sets of 8

B2) Single Leg Plank – 2 sets of 15 seconds per leg

C1) Single Leg Hip Thrust – 3 sets of 10 reps per leg

C2) Stability Ball Pot Stirs — 2 sets of 30 seconds

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## Greatist Workout of the Day: Wednesday November 14th

by The Greatist Team Comment

**The exercises below are done as supersets.** For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.

##### 2 Days Per Week

*Rest*

##### 3 Days Per Week

A1) Barbell Bench Press — 3 sets of 6 reps

A2) Dumbbell Romanian Deadlift — 3 sets of 10 reps

B1) Lat Pulldown Machine (Overhand Grip) — 3 sets of 8 reps

B2) Dumbbell Goblet Squat To Box — 2 sets of 20 reps

C1) Standing 1 Arm Dumbbell Shoulder Press (Neutral Grip) — 2 sets of 8 per arm

C2) Single Leg Hip Thrust — 3 sets of 10 per leg

D) Mountain Climbers — 5 sets of max reps in 30 seconds

##### 4 Days Per Week

*Rest*

## Greatist Workout of the Day: Tuesday November 13th

by The Greatist Team Comment

*Note: The exercises below are done as supersets. For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds
*