Training overview – taking into consideration that not all of you have access to a gym right now, I’ve added more conditioning types of workout that you can do with a set of DB and a pull-up bar.
Try to do at least 3 out of the 5 workouts.
Add another aerobic session for 25-35 minutes. (I do 30 minutes on the air bike)
Note: if you don’t have a challenging weight to work with, slow down the tempo. to 5/3/1 ( 5 seconds of negative work, 3 seconds pause, 1 second normal speed on the way up )
Sunday:
Super set5 sets :
Lunges: 8/8 +5 jumping lunges
band pull-thru / glute bridge 20 reps
5 rounds of
DB floor press 15 reps
pull ups 10- 15 reps
push ups 20 reps
sprawl & jump 20 reps
Monday:
Conditioning:
After every set add 1 minute of jumping rope / air bike work (if you dont have then simply add any type of aerobic exercise for 1 minute)
DB shoulder press 3X 10 reps
DB lateral raises 3X 15 reps
Pike holds 3X 1 minute
Plank 3X 1 minute
Core work: 3 sets of
V- ups 20 reps
Abs wheel 15-20 reps(substitute with hands walkouts if you don’t have abs wheel)
Tuesday
Warm up: 5 rounds
10 push ups
10 squats
10 sit ups
Super set : 5 sets
Goblet squat – 10 reps
Chin ups – 10 reps
Super set: 3sets
Split squat 10- 15 reps
DB renegade rows- 10/10 (3-second pause on top)
DB curls 10
Core : 3 sets
Stability alternates – 10/ 10
Superman hold 1 minute
Towel pikes
Wednesday
Jump rope / bike tabata
20 seconds on / 10 seconds off X8
Rest 2 minutes then go again
Conditioning: 3 rounds of:
Walkouts hold 10
Dips – 10
Towel pikes – 10
Spider-Man push-ups 10/10
Plank challenge complete 2 rounds of
1 minute front
30 second each side
30 second Superman holds
X2 (over 5 minutes X 2)
Thursday :
AMRAP 40 minutes
5 jumping lunges
5 burpees
10 push ups with shoulder taps
1 minute jump rope
Friday
Conditioning :
Warm up:
Jump rope for 15 minutes (*you can break it down into 3 rounds of 5 minute)