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    Bioneer Beginner Workout

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    This document outlines three different workout routines: a mobility drill pull day, a push day, and a leg and core day. The mobility drill pull day focuses on warm up exercises and stretches for one minute each, along with deadlifts, chin ups, rows, and other back exercises. The push day concentrates on warm up lifts, push ups, tricep exercises, and boxing or battle ropes. Finally, the leg and core day centers around lower body exercises like squats, lunges, and leg presses, along with core work like planks and sit ups.

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    Bioneer Beginner Workout

    Uploaded by

    Android Android
    1K views2 pages
    This document outlines three different workout routines: a mobility drill pull day, a push day, and a leg and core day. The mobility drill pull day focuses on warm up exercises and stretches for one minute each, along with deadlifts, chin ups, rows, and other back exercises. The push day concentrates on warm up lifts, push ups, tricep exercises, and boxing or battle ropes. Finally, the leg and core day centers around lower body exercises like squats, lunges, and leg presses, along with core work like planks and sit ups.

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    bioneer beginner workout

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    This document outlines three different workout routines: a mobility drill pull day, a push day, and a leg and core day. The mobility drill pull day focuses on warm up exercises and stretches for one minute each, along with deadlifts, chin ups, rows, and other back exercises. The push day concentrates on warm up lifts, push ups, tricep exercises, and boxing or battle ropes. Finally, the leg and core day centers around lower body exercises like squats, lunges, and leg presses, along with core work like planks and sit ups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    1K views2 pages

    Bioneer Beginner Workout

    Uploaded by

    Android Android
    This document outlines three different workout routines: a mobility drill pull day, a push day, and a leg and core day. The mobility drill pull day focuses on warm up exercises and stretches for one minute each, along with deadlifts, chin ups, rows, and other back exercises. The push day concentrates on warm up lifts, push ups, tricep exercises, and boxing or battle ropes. Finally, the leg and core day centers around lower body exercises like squats, lunges, and leg presses, along with core work like planks and sit ups.

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    Mobility Drill Pull Day

    Use a few times a week, either after Warm Up


    your workouts or in the
    morning/evening. 2 X 10 Light Deadlift
    1 X 1 Minute Touch Toes/Pancake 2 X 10/Or Failure Chin Ups
    1 X 1 Minute Butterfly Stretch 2 X 10/Or Failure Towel Pull Ups
    1 X 1 Minute Downward Dog 3 X 12 Bicep Curls (Wide Bar Ideally)
    1 X 1 Minute Cobra Stretch 3 X 12 Dumbbell Rows
    1 X 1 Minute Overhead Opener 2 X 10 Lat Pull Down/Seated Rows
    1 X 1 Minute Static Goblet Squat 1 Minute Dead Hang
    (Weighted)
    15 Minutes Rowing Machine
    1 X 30 Seconds (Both Sides) Seated
    Knee Twist
    1 X 30 Seconds (Both Sides) Knee To
    Chest
    1 X 30 Seconds (Both Sides) Standing
    Quad Stretch
    1 X 30 Seconds (Both Sides) Triceps
    Stretch
    1 X 30 Seconds (Both Sides) Shoulder
    Stretch Across Body
     
    Push Day Circuit
    Warm Up Warm Up
    2 x 10 Light Military Press 1 Minute Kettlebell Swing
    2 x 10 Light Bench Press 1 Minute Neutral Grip Explosive Pull
    Ups
    2 x 1 Minute Crow Pose/RTO Support
    Hold 1 Minute Explosive Push Ups
    3 x 20 Push Ups 1 Minute Squat/Box Jumps
    3 x 15 Tricep Push Down 1 Minute High Knees
    3 x 15 Dumbbell Press 1 Minute Plank
    10 Minutes Heavy Bag/Battle Ropes 1 Minute Rest
    (with breaks)
    Repeat x 3

    Leg and Core Day


    Warm Up
    2 x 10 Light Squats
    2 x 15 Lunges
    2 x 15 Hamstring Curls
    2 x 15 Leg Extensions
    2 x 15 Calf Raises
    2 x 10 Leg Press
    2 x 10 Hanging Leg Raises/Frog Kicks
    2 x 1 Minute Hollow Body
    3 x 20 Bicycle Sit Ups
    20 Minutes Cycling High Resistance

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