HOME WORKOUT IDEAS:

 

 

 

Use what you have at home! KB/DB, jump ropes, etc. to add to the mix and/or get creative. These are ideas with stuff you don’t need equipment for because not everyone has stuff at home! Also try and get outside if you can!

5 x 5
Weighted Squats
(if you have a KB great! If not – grab a jug of water or similar weighted object)

21-15-9
Air Squats
Push-Ups
Sit-Ups

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Push-Ups
20 – 20 – 20 – 20 – 20
*Rest 2MIN between sets*

Then

5 Rounds
30 Lunges (in place or walking)
:30 sec plank
10 Burpees > NPU Burpees


 

4 x 400m Run (sprints are a great idea too)
*Rest 2MIN between sets*
(just gauge a 400m estimated distance – doesn’t have to be exact)

Then

4 Rounds
20 Dips (use couch, chair, etc.)
20 Presses (use KB/DBs if you have them or canned food)
20 Jump Squats


 

EMOM10
10 Burpees

*10 Burpees every minute on the minute for 10 minutes. 100 Burpees is the objective*

Then

AMRAP10
15 Air Squats
10 Push-Ups


AMRAP10
15 Jump Squats
10 Hollow Rocks
5 Burpees


Run 2+ miles

Then

Yoga flow:
Down dog
Spidey stretch on right with a twist
Sampson stretch on right with a twist
Pigeon pose on left
Down dog
Spidey stretch on left with a twist
Sampson stretch on left with a twist
Pigeon pose on left
Down Dog
Inch hands to feet
Slowly rise, vertebrae by vertebrae
Rise hands to the sky then bend over into rag doll and rock back and forth/front to back


 

5 x 5
OH Squats or front squats with a broom

Then

3 Rounds
10 Burpees
20 Push-Ups
30 Russian Twists
40 Air Thrusters (or with broom!)
50 Walking Lunges
60 second plank hold


21-15-9
Jump Squats
Mountain Climbers
Sit-Ups


 

Ascend in reps 1, 2, 3, 4……….for 20 – 30 minutes of any 2 or 3 movements such as:

  •  Air Squats
  •  Push-Ups
  •  Sit-Ups
  •  Hollow Rocks
  •  Plank Holds
  •  Burpees
  •  ANYTHING

And maybe throw a quick run and/or jump rope in between!