At Home Workouts

Hello everyone,

It's been a while.  We have decided to post some at home workouts for you here.  This is easy access for everyone.  Not everyone has facebook or Instagram to get the online workouts we post there.

Obviously before any of the workouts, you need to do a warm up and some mobility exercises. 

At this time, the most important thing, is to just keep moving.  It's not the time to make gains(ie muscle gains).  It's not the time to try to lose weight.  It's time to maintain and keep our sanity.

It is really hard to put workouts together for everyone, when we don't know what equipment people have at home.  Most of these workouts are going to be full body, legs or core and cardio.  You will use whatever you have available at home.  Chair, wall, carpet, stairs, towels, bags/backpack(filled to give it weight), bands, dumbbells....whatever you have available.

Full Body Workout

3 sets of everything
5 push ups 5 kneeling presses alternate for one minute: 30 seconds kick backs

squat & press 1 Minute: 30 seconds burpees

plank down up pull through 1 Minute: 30 seconds Heisman

2 renegade rows 2 bent over rows alternate for 1 Minute: 30 seconds high knees

reverse lunge & biceps curls 1 Minute: 30 seconds plank jacks

deadlift & upright row 1 Minute: 30 seconds mountain climbers

The following video goes through all the modifications:  https://youtu.be/6iVm5C7Dtu0


Glute Workout

4 rounds
Single leg hip thrust 15/15
Frog pump 30
Disc/towel/stability ball hamstring sliders 20

4 Rounds
High step up on a chair 15/15
Side lying hip raise 30/30
Sumo squats pulse pulse and up 30

4 Rounds
Deficit lunges-use your stairs 15/15
Single leg hip raise- heel on stairs or couch 15/15
Chair L sit & jump up 15

The following video has demonstrations of all the exercises:  https://youtu.be/bLWSWe1z1is


Dirty 30 Full Body Workout

30 reps of everything
jump squats
lunges
push ups
pop squats
low back extension and row
step ups on a chair
dips using a chair
burpees
shuffle squat touch down
volleyball block
push backs
walkout thrusters
lunge & kick ups

The following videos goes through the exercises and any modifications:  https://youtu.be/_y7fJFbTM4g



Full Body - Body Weight only workout

1 minute: walk out to push-up walk back and stand, increase the pushups by one rep each time
30 seconds cardio

1 minute: low back extension and row, add on one row each time
30 seconds cardio

1 minute: 2 lunges and squat jump, increase the squat jump by one
30 seconds cardio

1 minute: tricep dip crab toes touch, increase the dips by one
30 seconds cardio

1 minute jump slam burpee, increase the jump slam by one rep
1 minute: plank down up each arm (or shoulder tap each arm) thruster, increase the thruster

1 minute: roll to stomach and back then knee tuck, increase the knee tucks by one
30 seconds cardio
1 minute: walk out to bear, kick up, walk back squat jump, increase one or the other by one

Here's a video that goes through the workout:  https://youtu.be/ncS-nFkUARE


Full Body - Using Dumbbells

1. Bent over row(add a rep) curl and press 1 min
2. Dumbbell swing(add a rep) push up 1 min
3. Lunge back right left, squat & bicep curl(add a rep) 1 min
4. Walkout push-up(add a rep) walk back grab and stand. 1 min
5. Kneeling cross curl, regular curl(add a rep) 1 min
6. Narrow shoulder press to hinge to kick back (add a rep) 1 min

The following video goes through the exercises: 
https://youtu.be/T_vCohS4Yj0