At Home Workout G
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
WARM UP
30 Overhead Squats pulling a T-TOWEL tight overhead with straight arms
20 Walkouts, walking hands from feet
10 Snatches
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, weight at chest about 10kg
Chest Press on Floor, about 7.5 in each hand
Swing Lunge right side, Front lunge swinging back into back lunge, 7.5 in each hand
Squat press, 5 in each hand
Swing Lunge Left side, Front lunge swinging back into back lunge, 7.5 each hand
REPEAT 30 ROUNDS IN TOTAL, REST AFTER EVERY 10
WORKOUT 2
1 Dumbell / kettlebell Workout
WARM UP
21-15-9
Cleans 7.5 in each hand
Squat Press, 5’s
Walking lunges, 7.5’s
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 7.5
1 Arm Squat Press, alternate arms 5
1 Arm wide leg up row, alternate arms 7.5
1 Arm Lunge Press, alternative leg to arm, switch when half way through 5
Kettlebell or dumbell swings, use dumbell at 11.5kg
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 Squats
WORKOUT 3
EMOM, Set timer to EMOM every 1 for 7
Deadlifts, 15’s each hand
EMOM, Set timer to EMOM every 1 for 7 same as above
10 Chaturanga without the down dog just, hi-low-up dog- hi repeat
EMOM as above, 7 mins
10 Deadlifts, heavy as poss without breaking 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
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
TO FINISH
100 HIP THURSTS OFF CHAIR, WEIGHT ON PELVIS
100 Side raises 2.5kg
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.
Straight leg deadlift
Squat Press 5s
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
Deadlifts
Cleans
Clean and press