At Home Work Outs

We believe in putting your health first. Let’s keep the momentum going! We have an endless stream of at-home workouts that we will update as necessary. We are hopeful to be back in the gym in the next couple of days- please monitor your inbox for updates.

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Strength At home

Day 1: Bodyweight Strength
What you’ll need: Towel & hard floor for hamstring sliders + A good attitude!
Warmup: Cars Routine
4 Rounds of:
Main: Push-Ups x 10-20 / Hamstring Slides x 10
Mobility: Swimmers x 5 + Cat/Cow. x 5
Core: Sit Ups x 10

Day 2: Bodyweight Strength What you’ll need: Weights or resistance for curls
Warmup: Cars Routine
4 Rounds of
Main: Lateral Lunges x 8/8 + Bicep Curls x 12
Mobility: Shoulder CARs x 4/4 + Knee CARs x 4/4
Core: Sit Ups x 10

Day 3: Bodyweight Strength What you’ll need:

Warmup: Cars Routine
4 Rounds of:
Main: Air Squat x 20SL Glute Bridge x 10/10
Mobility: Hip CARs x 4/4 + T-Spine Rotations x 5/5
Core: Plank + Side Plank Hold x 1:00 + :30/:30

Day 4: Bodyweight Strength What you’ll need: Weights or creative

Warmup: Cars Routine
4 Rounds of:
Main: SL Deadlift x 8/8 Shoulder Taps x 10/10 + Reverse Plank Raise x 10
Mobility: Cat/Cow x 5
Core: V-Up x 15 + Superman hold 1:00

Conditioning At home

Day 1: Aerobic Zone Training What you’ll need: Timer/Phone-timer, mat, or support for core work

Workout Structure: Heart Rate Less than 80%

4 rounds at each station

Station 1:

  • 5/5 x Front/back lunge

  • 20 x Hollow rocks

  • 5/5 x Breakdancers

  • :30 x Mountain Climbers

Station 2:

  • 15 x air squat

  • 10/10 x Side Plank Raise

  • 30 x Frog pumps

Station 3:

  • 5/5 x Cossacks

  • 10 x Down Dog Push-ups

  • :30 x Toe Taps

Day 2: VO2 Max What you’ll need: Timer/Phone-timer, mat, or support for core work

Workout Structure: Heart Rate 90+ for Sprint and 80% or less during rest

4 Rounds x :20 work/:30 hold at each station :10 Transition, 2:00 rest between stations

Stations:

  • Burpee: Superman

  • Jump Squats: Plank

  • Lateral Bounds: Glute Bridge

  • Broad Jump: Hollow Hold

Day 3: Aerobic Zone Training What you’ll need: Timer/Phone-timer, mat, or support for core work

Workout Structure: Heart Rate Less than 80%

Intervals: Every 5 Minutes and repeat 6x for a total of 30 minutes.

Station:

  • 10/10 x Shoulder Taps

  • 20 x Glute Bridges

  • 10/10 x Plank Reaches

  • 10 x Good Mornings

  • 20 x Jumping Jacks

  • 10 x Air Squat

  • Hold Plank for the remaining time

Day 4: Threshold Zone Training What you’ll need: Timer/Phone-timer, mat, or support for core work

Workout Structure: Heart Rate Between 80%-90% of Max.

Intervals: :30 of each exercise 3 times at each station, then rest 1:00 before moving on

Stations:

  • Mountain Climbers: Jump Squats: Single leg bounds

  • Jumping Lunges: V-Up: Side plank shoot throughs,

  • Burpees: R side tuck-ups/V-ups: L side tuck-ups/V-ups

  • Push-ups: Glute Bridges: High knees

Kinstretch At Home

What you’ll need: Mat, Rug, or bare floor. Chair or ottoman to sit on.
Spine:

Hips:

Shoulders: