At Home Workout L
So here are 4 workouts to do each week, they will take some time to get used to, although some of the exercises are similar to what we have done. Each one is around 45 Minutes so stretch off after and work at a good intensity. If its a timed workout download the smart WOD timer…i will tell you what to set each workout to.
WORKOUT 1
NO equiptment, although can introduce in the exercises which are starred
WARM UP
30 Overhead Squats pulling a T-TOWEL tight overhead with straight arms
20 Walkouts, walking hands from feet
10 Burpees, stepping in and out is fine
CIRCUIT, set timer to TABATA 60 seconds work, 20 seconds rest 10 rounds. Just continue the circuit twice over then nice long rest before you go again for 10 rounds
Squats*
Hand Realse Press ups/ press ups
Swing Lunge right side, Front lunge swinging back into back lunge
Shoulder plank taps
Swing Lunge Left side, Front lunge swinging back into back lunge
REPEAT 30 ROUNDS IN TOTAL, REST AFTER EVERY 10
WORKOUT 2
1 Dumbell / kettlebell Workout
WARM UP
21-15-9
Burpees
1 Arm snatch alternate arms
Front lunge into press, shoulder press oppsoite leg to arm, 21 each side
Workthrough all exercises for 40 reps lighter weight, Increase weight workouthrough all exercises at 30 reps, then 20, then 10 increasing the weight each time
1 Arm Snatch, alternate arms
1 Arm Squat Press, alternate arms
1 Arm wide leg up row, alternate arms
1 Arm Lunge Press, alternative leg to arm, switch when half way through
Kettlebell or dumbell swings
Cadrio 10 Minute HITT, set timer for 10 minutes keep working through the exercises until 10 minutes up
20 Mountain climbers
20 Plank Leg lifts (count t three, alternate legs)
20 Russan twists, slow and controlld
20 Squat Jumps
WORKOUT 3
EMOM, Set timer to EMOM every 1 for 7
Every minute on the minute do 10 burpees, whatever remaining of minute is rest until the next round
EMOM, Set timer to EMOM every 1 for 7 same as above
10 Press Ups on Knees if needed
EMOM as above, 7 mins
10 Bent over row, 1 arm at a time, 10 on each arm 12kg KB, stagger feet, flat back
EMOM as above 7 mins
10 Deep weighted Squat, back leg touching calf muscle back straigth
EMOM as above 7 mins
8-10 Strict Shoulder press, if using kettle bell one arm at a time
EMOM as above 7 mins
Plank for 45 seconds rest for the 15, slight dip in hips to each side switching whole time in plank
WORKOUT 4
666 warm up- do all exercises for 6 reps each then once complete complete another 5 rounds
6 squat press
6 hi- low- up dog- high plank (no down dog)
6 Walking Lunges
6 Scapula press ups, in plank move shoulder blades together then apart by rounding back…no movement anywhere else apart from shoulders and slight bend of arm
6 Hip Thrusts
6 Clean and press, if using one arm then switch each rep, 3 on each side
x 6 rounds
21-15-9 workouts, do one at a time for 21-15-9 then move on to next lot
1.
KB swings
Squat Press
Step Ups, High step…like a wall or sturdy chair not a kerb, alternate legs
2.
1 Arm alternative DB snatch
Weight at chest Front Lunges
1 Arm Row each side
3
Press ups, on knees or hand release
Hip Thrusts 15kg Ball
Burpees to the floor