Daily Workout Series - Workout #1 and Coach Introduction

Welcome to my Workout of The Day series. I will be posting a workout daily or sometimes every two days depending on rest days. Follow along and give me some feedback as to what you would like to see. I will be posting a beginner and an advanced version of the Daily Workout most days to cater for everyone.

If you are a novice/beginner (NOV) you would generally not need any or very little equipment other than a jump rope and a yoga mat.

If you are going to follow the Advanced workout then the assumption is that you have access to a gym or gym equipment and you have some workout experience. I only advise the advanced workouts (ADV) if you have strength and/or Olympic lifting experience.

Well, enough talking, lets get right onto it!! If there is a more complicated movement I will post a quick video explaining the mechanics. My name is Coach Jason and I'll be your Steemit Health Coach!! I'm here to help you to become a stronger, more functional and healthier you!!

Warm-Up of your choice for 15 min

If you are an absolute beginner please feel free to skip the strength work initially if there is any posted and just focus on getting used to the movements.

Strength
Novice (NOV)
Dumbbell Press (12-9-6-3-3-3 Each L&R)
Bent Over DB Row (7 sets of 6 reps Each L&R)

Advanced (ADV)
Dumbbell Push Press (12-9-6-3-3-3RM L&R)
Dumbbell Snatch (7x4 EMOTM @70%)

Daily Workout
Todays workout will be the same for NOV and ADV. It consists of 4 different 4-min workouts. You should aim to work at a good effort for the whole 4 minute time frame. Pick a pace you can keep moving at then rest 2 min between each mini workout. Have fun and post comments in the comments section as well as any questions.

Workout #1
4min for total reps
4 Push Ups
6 Air Squats

Workout #2
4min for total reps
4 Dumbell Bent Over Row/Ring Rows
6 Crunches

Workout #3
4min for total reps
4 Medball Pick out and over shoulder/Slamball over shoulder toss
6 Jump Lunges

Workout #4
4min for total reps
4 Sit Ups/Toes to Bar
6 Vertical Jump as high as possible in place