HOME WORKOUTS

WEEK 4

For those who cannot make it to the gym because of the recent outbreak and restrictions in place for next few weeks/months we have created some home workouts that need no equipment to keep you fit and healthy.

Please see below:

HOME WORKOUT - WEEK 4 DAY 1

 

LADDER HIIT

In this workout you will perform six exercises in a ladder format. 

Reps are 20, 18, 16, 14, 12, 10, 8 of every movement and those that are single sided need to be double reps (20 each side etc).

To make this harder once you complete the workout (8 reps) you work your way back up the ladder e.g. 8, 10, 12, 14, 16, 18, 20.

HOME WORKOUT - WEEK 4 DAY 2

 

EMOM

In this workout you will perform five exercises for 50 seconds work then 10 seconds rest. Do this four times!

 

An intense 20 minute EMOM that needs zero equipment and little space.

HOME WORKOUT - WEEK 4 DAY 3

 

Weight lifting AMRAP

All you need is a dumbbell. You could also use a barbell. This is a 20 minute AMRAP (as many rounds as possible).

You have to perform 5 of each movement each side. Send us your rounds. No rest until the 20 minutes is over!

HOME WORKOUT - WEEK 4 DAY 4

 

Household object EMOM

All you need is a dumbbell, bag of flour, bag of dishwasher salt etc.

Six movement all to be performed for 50 seconds with 10 seconds rest. Repeat the whole workout 4 times for a 24 minute EMOM.

1. Deadlift - Bicep curl - OH Press

2. Burpee over object

3. Russian Twists

4. USA Swings

5. Single Arm

6. Crunches

HOME WORKOUT - WEEK 4 DAY 5

 

4 Rounds, 30 Minutes, Full Body.

Each movement for 30 seconds with no rest until the end of each round. Up to one minutes rest between each round.

Round 1. Squats, Half Burpee, Knee Push Up, Reverse Lunge, Tall Plank

Round 2. Prisoner Squats, Burpee, Push Ups, Lunge with Drive, Plank

Round 3. Jump Squats, Burpee with Jump, Hand Release Push Up, Jump Lunges, Plank Reach.

Round 4. All Squats, All Burpees, All Push Ups, All Lunges, All Planks.

Repeat twice.

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