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Tough Thursday Workout

Updated: May 24, 2022

Tough People Aren't Born, They Are Made! Today's Tough Thursday Workout is:

  • Warm up: Dynamic stretches: 10 minutes, Then:

  • 50 Squats

  • 50 Push-ups

  • Rest 1-2 minutes, Then:

  • Complete 10 sets, 10 reps of Power Cleans to Overhead Press (rest 1-2 mins between sets).

  • Rest 2-3 mins, Then:

  • Complete 4 sets 25 reps of Knee-ups (substitute Stability Ball Jackknifes if no hanging apparatus).

  • Rest 1-2 mins, Then:

  • Complete 5-10 mins light jog.

Keys To Remember:

  • Warm up and cool down.

  • Work at your own pace. Don't rush through the workout.

  • Use Only weight amounts that you can perform with Strict Form.

  • Modify exercises as needed.

  • Any questions or comments? Message me.

Remember to Make it a Tough Day Because You're Tough Like That! :)

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Want to get in the best shape of your life? Check out our fitness training programs here

Until next time, Stay Safe!

Lawrence Castanon

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