Lighting WOD Squad Workouts, Week 14 (Daily 10-20 minute lifting sessions)

Welcome to yet another week of Lightning WOD Squad!

If you're new here, this is a weekly series of 10-15 minute workouts. Because the workouts are only 10-15 minutes, we are able to train (resistance train) daily!

Super exciting.

These daily lifting sessions are short but can be quite intense if you push towards failure. 

The main benefit of this series, though, is to maximize consistency and "check-ins" –– that is, getting ourselves in the gym, garage, or backyard each and every day for a healthy pump to encourage strength and muscle gains, gently, but effectively.

While these workouts, by themselves, may not be optimal – when completed in a string of workouts with quality effort and progressive overload (adding more reps and/or load over time) these brief workouts will yield surprising gains in muscle and strength without stressing the clock or the body on any single day. The magic is in the accumulation of workouts. 

So, if you're struggling to train consistently, or if your busy, tired, or limited in some capacity, adopt these quick, grease the grove daily muscle building workouts. You'll look better and feel better.

Full disclosure: I don't workout like this religiously because I lift weights 3-4 days per week for 30-45 minutes per session. BUT, I do use these sessions as a backup plan if my day or week gets away from me.

Whether you adopt this "Lightning" style of training as your long term system of training OR if, like me, you use it sparingly and as a backup plan, these 15 minute blitzes (as I refer to them with my clients) can be beneficial.

Enjoy.

warm up for 1-2 sets before all workouts:

1. glute bridges OR clam shells

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill x 15-20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts) 

Day 1: upper 

Ex 1: Clean & press-2x5-8

Ex 2: pullups-2x4-6

Ex 3: bicep curls-2x6-10

Day 2: legs

Ex 1: reverse lunges-2x6-12

Ex 2: kettlebell swings-3x10-15

Ex 3: calf raise-2x10-15

Day 3: upper

Ex 1: incline dumbbell bench press-2x6-10

Ex 2: single arm rows-2x8-12

Ex 3: tricep pushdowns-2x10-15

Day 4: legs

Ex 1: Bulgarian split squats-2x6-10

Ex 2: leg curls-2x10-15

Ex 3: calf raise-2x10-15

Day 5: upper

Ex 1: pullup-2x4-6

Ex 2: lateral raise-2x10-15

Ex 3: bicep curls-2x6-10

Day 6: legs

Ex 1: single leg RDL-2x8-12

Ex 2: split squat (standard)-2x10-15

Ex 3: calf raise-2x10-15

Day 7: upper

Ex 1: pushups or flat dumbbell bench press-2x6-10 (max reps if pushups)

Ex 2: single arm rows-2x8-12

Ex 3: overhead tricep extensions-2x10-15

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