PURPOSE HOME WORKOUTS WEEK 7

PURPOSE HOME WORKOUTS WEEK 7

DAY 1:

CIRCUIT #1: 3 Rounds x 30 sec at each exercise 

  •  Push Up + Push Back
  •  Alternating V-Up (opposite hand to opposite toe) 
  •  Hover Lunge Switch (stay in a low lunge and just jump switch legs)
  •  Plank + Shoulder Tap 

4 Min TABATA : 20 on / 10 off

  •  High Knees (in place)
  •  Hollow body double crunch

NOTE: You are going non-stop for 4 mins straight. First 20 sec is jumping mountain climbers, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body rocks.  Go fro 20, then off for 10 then back to spiderman push-ups.

CIRCUIT #2: 3 Rounds x 30 sec at each exercise 

  •  Side Plank Hip Dip + Elbow to Knee  (30 sec each side)
  •  Jumping Lunge
  •  Inch Worm Hand Walk + Push-up (walk hands out, pushup, walk hand back )
  •  Prisoner Squat + Knee to Elbow (focus on oblique crunch)

 

DAY 2: Lower Body

LOWER BODY CIRCUIT 1: 3 Round 12 reps each

  •  Kneeling to Squat Jump  (both knees on floor, jump to feet in low squat, then squat jump, land with soft knees in a squat)
  •  Lateral Lunge + Knee to Chest Punch (push HARD - high knee to chest)
  •  Single Leg Deadlift (touch ground) + Knee to Chest 

90 sec rest between each round

Mobility: 90 second hold

  •  Deep Squat (push knees out gently with hands )

LOWER BODY CIRCUIT 2: 3 Round 10 reps each

  •  Wide to Narrow Squat Jumps  (1 rep = wide & narrow squat )
  •  Single Assisted Pistol Squat 
  •  Curtsy Lunge + Knee to Chest Punch (push off hard - drive knee up)

90 sec rest between each round

Mobility: 90 second hold

  •  Deep Squat (push knees out gently with hands )

DAY 3:

FULL BODY CIRCUIT: 3 Rounds x 

  •  6 Dolphin Push Up 
  •  45 sec Hollow Body Flutter Kick 
  •  12 Jumping Bulgarian Split Squat (12 each leg)
  •  45 sec Legs Elevated Mountain Climber (toes on couch)

90 sec rest between each round

FULL BODY CIRCUIT: 3 Rounds x 45 sec each station

  •  6 Spider Man Push-Up
  •  45 sec Skater Jumps
  •  45 sec Sprinter Sit-up
  •  12 Jump Squat with 3 pulses on each rep
  •  12 Supermans 

90 sec rest in between rounds

 

DAY 4:

Ascending/Descending Set: 10-1, 1-10

  •  Push-Up Push-Back 
  •  Burpee + Tuck Jump

NOTE: pick on exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.

 Circuit: 3 Rounds x 12 reps each

  •  1. 5 rep Bulgarian Split Squat (12 reps per leg) 
  •  Push Up to Pike Reach Back (opposite hand to foot)
  •  Jumping Hover Lunges (staying low the entire time)
  •  V-Ups
  •  Pull-up or Inverted Row 
  • Bench Dips

90 sec rest in between rounds

 

DAY 5: UPPER BODY  

Circuit: 3 rounds x 12 reps each exercise

  •  Inchworm Walkouts to Pushup (1 rep is every pushup)
  •  Superman Snow Angel
  •  V-sit Double Crunch
  •  Divebomber pushup
  •  Plank Breakdancer Kicks (left and right = 1)

90 sec rest in between rounds

NOTE: Superman Around the Worlds, bring your chest, arms and legs up off the ground as high as you can, then arms starting above your head move in semi circle down to your legs and back down.  Then lower everything to the ground...that is one rep.

NOTE: Breakdancer kicks, you are in a high plank and kick on leg to the outside of the opposite hand with out moving your hands.

Circuit: 3 rounds x 12 each

  •  Inverted Row Pause Rep (3 sec pause on each rep)
  •  Lying Opposite Elbow to Knee + Toe Touch (stay on same side 12 reps per side)
  •  Close Grip Push-up (elbows back)
  •  V-sit Up and Overs (over and back = 1 rep)

 

60 sec rest in between rounds

NOTE: Lying Elbow to Knee + Toe Touch: You are staying the the same side for 30 secs then switching to do the other side.  This is a two part move...crunch up do opposite elbow to knee like a bicycle crunch, go down, then the next one is toe touch. So just alternate back and forth on the same side for 30 secs then switch.

 

 

DAY 6:

4 Min HIIT: 20sec ON 10sec OFF

  •  Jumping Mountain Climbers
  •  Hollow Body Rocks

NOTE: You are going non-stop for 4 mins straight. First 20 sec is jumping mountain climbers, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body rocks.  Go fro 20, then off for 10 then back to spiderman push-ups.

 

CORE: 90 second hold

  •  PLANK 

CIRCUIT: 3 rounds x 12 reps each

  •  Jumping lunge lunge squat (count every squat)
  •  Push-up + Alternating Arm Extension (switch arm every push up)
  •  Single Leg Deadlift (touch the ground with hands) (12 reps per leg) 
  •  Lateral Lunge + Knee to Chest + Reverse Lunge + Knee to Chest (thats 1 rep)
  •  Leaning Bodyweight Tricep Extension 

CORE: 90 second hold

  •  PLANK