Weekly @home Workouts for Oct 12 2020

Hi everyone. We’re entering Week One of the closure. Hopefully it will only be four weeks, but be mentally prepared for anything.

The key is to stay focused on being consistent with what you can control right now. That means: eating healthy meals 75%+ of the time and trying to sweat just about every day. If you need help with either, let us know.

These workouts are for those of you without equipment. If you have some equipment, modify as you see fit. If you’d like to receive a customized program during the closure based on your goals, schedule and available equipment, please ask. Custom programs cost $85.

Also, we’re going to be doing some online workouts through Zoom this time around. Details are being finalized so stay tuned.

WORKOUT 1

1 set, for time:
50 Push-ups
100 Bodyqeight Squats
50 glute bridges
100 flutter kicks

WORKOUT 2

A. 12mins at sustained pace:
-100 jumping jacks
-30 plank shoulder taps
-100 toe taps to chair or box
-30 reps quadreped plank march

WORKOUT 3

A. 3 sets alternating, rest 30-45s between exercises.
-bodyweight split squats. If balance is good, increase the difficulty by elevating the heel. x 10-15/side. Use a controlled tempo


-HSPU with 3sec lowering phase x AMRAP. Or sub foot elevated (on a chair or stair) push-ups.


B. 4 sets, alternating, no rest between exercises:
-glute bridge (single leg if able) with 3sec pause at top (goal is to squeeze as has as possible during the pause) x 20
-push-up isometic hold in bottom (chest 1inch off floor) x ALAP *keep core tight as in a plank

C. 7min AMRAP:
-10 reps of latteral shuffles x 5-10m per direction (depending on how much space you have)
-5 burpees

WORKOUT 4

8 sets: Run 200m @ 90%. Walk/rest 200m
*if you can't get to a track, telephone poles are spaced roughly 50m appart. You can use that as a rough measurement gauge.

**Alternatively, if running doesn’t work for you, you could do:

8 sets of riding your bike up a hill. Pick a hill that takes approx 1-2mins of hard peddling to bike up. Coasting back down the hill is your rest.