Home Workout Sessions

Recently I've been thinking about how you can get a halfway decent workout without even leaving your house. Well This thought inspired the creation of my Home Workout Session series (HW Sx). I will be uploading these once every week, in an attempt to inspire you to try new things, and get creative when working out at home on those off days from the gym.

Too rainy? Want to save gas? Bored while watching TV? Well try to implement some of these supplemental home workouts into your day!

HW S1 - "Push-ups"

 

The Workout:

1.) 1,2,3 = ten diamonds, ten regular, ten wide-spread push-ups and bring it back in; 10 regular, ten diamond for a total of 50 push-ups in this set

2.) Staggered Push-ups = alternate every two push-ups, repeating it five times for a total of ten push-ups in this set

3.) Wrestlers; do 10-20

4.) 3-Hop push-ups = every 3 hops counts as one; do ten of these

5.) Lateral Plank Walk = This one is time-based, go side-to-side over a distance of at least ten feet for 45 seconds

6.) Rocky's "clap push-ups"; do ten of these

7.) Tabletop punches; do ten on each side

8.) Hand-walking - forwards and backwards; do this one until exhaustion! 

Break = 2 minutes after completing this set; during the workout the only "break" is during transition time

REPEAT 2X - for a total of 3 sets each

**If following the minimum recommendations, you will have done 330 push-ups! excluding the supplemental hand-walking, lateral plank walk, and tabletop punches!**

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HW S2 "Traditional Abbs"

The Workout:

1.) C-Stroke 

2.) C-Stroke with Leg movement

3.) A-Stroke

4.) A-Stroke with Leg movement

5.) Reverse Table 1-Leg hops

6.) Regular crunches (with optional twists at 30 seconds)

7.) Bicycles

8.) Side Crunches (both sides!)

9.) V-UPS "Crocodiles"

10.) Plank

11.) Side Plank (both sides!)

12.) 6" Leg Holds

13.) 6" Flutters

14.) 6" Scissors

Hold each for one minute (1 min for each side) 

**Total abb workout for one set = 16 min long** 

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HW S3 "Plyo Set - Calves"

 

The Workout:

1.) Up and Back

2.) Side-to-Side

3.) Diagonal (both sides)

4.) Isosceles Triangle (both sides)

5.) X-Pattern

6.) One foot - Up and Back (both sides)

7.) One foot - Side-to-Side (both sides)

8.) One Foot - Corner Hops "Spider Pattern" (both sides)

9.) Out-In-Out Switch and Repeat

Hold each for one minute (1 min for each side) 

**Total Plyo Workout for one set = 14 min long**

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HW S4 "Leg Day"

The Workout:

1.) Prisoner Squats

2.) Single Leg Jump Squats

3.) Jump Squats

4.) Single Leg Balance and Touch

5.) Jump Touches

6.) Three-Point leg lifts

7.) Inverse Leg Raises

8.) Wall Squats (hold as long as possible!)

Hold each for one minute (1 min for each side)  Repeat 2x

**Total Plyo Workout = 20 min long plus wall-squat time**

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