At Home Workout J
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- DONT DO THIS WITH MAM
Barbell Workout
WARM UP
21-15-9
Burpees
Clean and press
Good Mornings
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
Deadlift
Squat Press
BB Lunges
Snatch
Romanian Deadlift
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
6-10 Press Ups not on knees
EMOM as above, 7 mins
10 Bent over row
EMOM as above 7 mins
10 BB deep squats
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
EMOM as above but 5 minutes
Clean and press
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
Cleans
2.
Snatch
Weight at chest Front Lunges / bb held in elbows at front
Pendulum row
3
Hand release Press ups
Hip Thrusts
Burpees to the floor