Happy Sunday!

These newsletters are usually packed with educational content. I really hope some of you take the time to read them because they can improve your life immensely. I'll save you the burden of reading today and throw in a quick workout you can do while on vacation since thats where many of you are in July I'm sure! Take some time off for sure but try to get some movement in!

Two workouts will be show below, one all BODY WEIGHT exercises and one with DUMBBELLS and BANDS. 

Workout#1:

Jump squats (or air squats): 20 sec.

Forearm plank: 20 sec.

Mountain climbers: 20 sec.

3 rounds; rest 2 mins between rounds

Jumping jacks: 20 sec.

Bicycles: 20 sec.

Wall sits: 20 sec.

3 rounds; rest 2 mins between rounds

High knees in place: 20 sec.

Russian twists: 20 sec.

Push up plank w/ opposite shoulder taps: 20 sec.

3 rounds; rest 2 mins between rounds

*This is all meant to be done body weight, modify anything you need*

Workout #2:

DB overhead shoulder press: 3x10

DB goblet squat: 3x10

Rest 2-3 mins between rounds

DB bent over dead row: 3x10

DB sumo deadlift: 3x12

Rest 2-3 mins between rounds

Knee banded lateral monster walk: 3 sets, 10-15 steps

DB floor press: 3x12

Rest 2-3 mins between rounds

*Google any of the exercises you are unsure about*

Hope you have a great day!

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com