3/8 - 3/14 HOME WORKOUTS

3/8 - 3/14 HOME WORKOUTS

Below are this weeks HOME Bodyweight ONLY workouts.  There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it.  It does not have to be on Day 7, you take a recovery when your body needs it.  I will be updating exercise library with some of these bodyweight movements.

DAY 1

Ascending/Descending Set  10-1, 1-10

  •  Divebomber Push Up
  •  JackKnife 

NOTE: Ascending Descending sets, you pick one exercise to start at 10 reps and the other starts at 1 rep.   I usually pick the one that is harder to start at 10.  Then next round you do 9 reps and 2 reps.  Next round is 8 reps and 3 reps…..and alll the up and down till you end at 1 rep and 10 reps.

DIVEBOMBER: https://www.youtube.com/watch?v=bEVNbyHfHjo

Fullbody Circuit: 3 ROUNDS

  •  Air squats (50 reps)
  •  Bulgarian Jump Squat (15 reps per leg)
  •  Pike Push-up (12 reps)
  •  Single Leg Deadlift  (12 reps per leg) 
  •  Assisted Sissy Squat (12 reps)
  •  Tricep Dips (15) - I use a coffee table

90 sec rest in between rounds

 

 

Core Circuit: 3 ROUNDS

  •  50 Mountain Climbers 
  •  12 Lying Leg Lowers (5 second lower)
  •  30 sec Hold -Hollow Body Hold
  •  12 V-ups 

  

DAY 2

FULL BODY CIRCUIT -  3 rounds

  • 10 Explosive Clap Push-Up  (or 20 regular push-ups)
  • 15 Squat Jumps
  • 15 Leaning Bodyweight Skull Crusher (using couch or table) *
  • 15 Low Plank to High Plank (1 rep = up and back down)
  • 10 Burpee Tuck Jump
  • 15 Pike Shoulder Push-up (feet on couch and in a pike for more advanced)
  • 10 Assisted Alternating Pistol Squats (or unassisted if you can)
  • 30 Bicycle Crunch

2-3 minutes rest between rounds

 

DAY 3

Block 1: 3 Circuits 12 reps each

  • Push Up + Push Back  (push back- knees bent and arm straight )
  • Toe Touch
  • Lateral Lunge  (12 reps per leg) (add weight with a gallon jug of water)
  • Plank + Shoulder Tap (hold plank for 60 seconds with continuous shoulder taps)

Block 2: 3 Circuits 12 reps each

  • Side Plank + Knee to Elbow  Extend (12 reps per side)
  • Jumping Lunges (12 per / 24 total jumps)
  • Pike Push-Up
  • Prisoner Squat + Knee to Opposite Elbow (focus on oblique crunch)

  

DAY 4

FULL BODY CIRCUIT: 3-4 Rounds

  • Jumping Jacks or Jump Rope (100 reps)
  • Bulgarian Jump Squat (15 reps per leg)
  • Push Up + Alt. Arm/Leg Extension (10 reps)
  • Lateral Single Leg Skier Jump (12 reps per leg)
  • Hollow Body Hold (30 seconds)
  • Diamond Push-ups (12)
  • Sissy Squat (12 reps)
  • Mtn. Climber (50 reps)

90 sec rest in between rounds

  

DAY 5

Ascending/Descending Set: 10-1, 1-10

  • Spiderman Push Up
  • V-Up

NOTE: Ascending Descending sets, you pick one exercise to start at 10 reps and the other starts at 1 rep.   I usually pick the one that is harder to start at 10.  Then next round you do 9 reps and 2 reps.  Next round is 8 reps and 3 reps…..and alll the up and down till you end at 1 rep and 10 reps.

Block 1: 3 Circuits 12-15 reps each 
  • Single Leg Deadlift (touch the ground with hands) (15 reps per leg) 
  • Superman with Pulldown 
  • Plyo Coffee Table or Step Jump (12-15 each leg)
  • Inverted Row (use kitchen table prop your feet on something low and use underhand grip)

Mobility: 90 second hold

Deep Squat

** I like to push my knees out to get a good stretch in my hip.

Block 2: 3 Circuits 12-15 reps each

  • Wide to Narrow Push-up 
  • Explosive Forward Lunge +  Shoulder Press (use paint cans, gallons or similar to press overhead)
  • Hollow Body Knee Tuck
  • Glute Bridge Pause Reps (3 second pause at top of each rep) 

NOTE: Add a booty band to the flute bridge if you have one, and add knee 2-3 abductions on each rep

 

DAY 6

Circuit Training: 3-4 Rounds 

  • Squat Press (50 reps) (use gallon jugs or detergent or bag of dog food for weight)
  • Inch Worm Hand Walks (12 - out and back = 1 rep)
  • Underhand Inverted Row (12 reps) (using bar table and prop legs up on stool)
  • Assisted Pistol Squat (12 reps per) (Sit on a low bench or table, stand up)
  • Push-up + Arm & Leg Reach (12)
  • Hollow Body Rocks (25 reps)
  • Hollow Body Hold (30 seconds)
  • High Plank Breakdancer Kick (50 reps)

60-90 sec rest in between rounds

 

DAY 7: REST DAY

Use this day, any day with in your week.  It does not have to be one the last day of the week.  Use it when your body needs it.