Gym P8 Total Body 1

Warmup 5

Workout

Block A

  • A1 KB Single-Arm Straight Clean 3x6-10e
  • A2 Plank Row 3x8-10e
  • A3 Tactical Frog Stretch 3x15-30s/e

Block B

  • B1 DB Goblet Squat 3x6-10
  • B2 Negative Lowering Pull-Up 3x3-6x10s (do 3-6 reps lowering for up to 10s per rep)
  • B3 Band OH w/ External Rotation Bias 3x15-30s/e

Block C

  • C1 Double KB Single Leg Deadlift 3x6-10e
  • C2 KB Single Arm Press 3x6-10e
  • C3 Single Rack Carry 3x30 steps/e

Block D

  • D1 Arnold Press 3x8-12
  • D2 DB Single Arm Tricep Extension 3x8-12e

Block E

  • E1 Single-Leg Step-Up 3x8-12e
  • E2 Bent Knee Calf Raise 3x8-12

Block F

  • F1 Rower 500-1500m

Cool Down

Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing the same massage and static stretch exercises from the warm-up.

  • Foam roll for 2 to 5 minutes to significantly lessen soreness.
  • Stretch 5 minutes so you don't feel stiff later.
  • Eat something within the next hour.
  • Sleep 7 to 9 hours.

Customizing a Workout

There's a reason behind every detail of our workouts, but you have unlimited options for customizing it as you please.