Home Conditioning Workout
Here is a home workout to get stuck into… The plan here is to perform an exercise for 30 seconds, rest 30 seconds and move onto the next. There are 3 exercises per block and each block should be performed 4 times. This will translate to 12 minutes per block. As this is intended to […]
Making the most of home workouts
Currently we find ourselves in a strange time (unless you are lucky to be reading this in the future where Covid-19 is a distant memory!). We have all been forced to change our daily routine drastically and for all of us without a home gym, that means seriously imposed limitations on our training. Training in our […]
Workout Wed 26th
Workout A. Press 3 x 5; 3min rest B1. Renegade Row 3 x 10/10; 1min rest B2. 1arm DB Bench (w. Glute Bridge) 3 x 12/12; 1min rest C. Shoulder Shocker v2 a. Iso-dynamic lateral raise x 7 (each arm) b. Dumbell Cuban press x 7 c. Eccentric mechanical advantage lateral raise x 7 D1. […]
Wed 19th Feb
Workout A. Press 3 x 5; 3min rest B1. DB Row 3 x 12/12; 1min rest B2. Ring Pushups 3 x max (-1); 1min rest C. Shoulder Shocker 1) Plate Front Raise 3 x 10 2) DB Lat Raise 3 x 10 3) Seated ‘Power Clean’ & Press 3 x 10 D1. Cheat Hammer Curls […]
Mon 17th Feb
Workout A. Pause Squats 3 x 5 @65% 1rm; 3min rest B1. Chin Ups 3 x 5; 1min rest B2. Tall Kneeling Press 3 x 12; 90sec rest C1. Banded Deadbugs 3 x 5/5; 30sec rest C2. Ab Rollouts / or / RKC Plank x 3 sets; 30sec rest C3. KB Side Bend 3 x […]
Fri & Sat 7th and 8th Feb
Workout Fri A. Deadlift 2,2,2; 304min rest B1. Prone Flys 3 x 10; no rest B2. DB Prone Rows 3 x 10; no rest B3. ISO DB Row Hold 3 x 20sec; 2min rest C1. KB Swing 3 x 15; 1min rest C2. Barbell Curls 3 x 15; 1min rest D. Side Plank 3 x […]
Wed 5th Feb
Workout A. Bench Press women: 3,3,3; 3min rest men: 2,2,2; 4min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. Z-Press 3 x 12; 2min rest C. Shoulder Shocker v2 a. Iso-dynamic lateral raise x 7 (each arm) b. Dumbell Cuban press x 7 c. Eccentric mechanical advantage lateral raise x 7 Finisher: […]
Mon 3rd Feb
Workout A. Squat women: 3,3,3; 3min rest men: 2,2,2; 3-4min rest B1. Pendlay Row 3 x 6; 1min rest or B1. Ring Row 3 x 12; 1min rest B2. Standing 1arm Arnold Press 3 x 12/12; 1min rest C1. H.S Single Leg RDL + 1 Arm Row 3 x 10/10; 1min rest C2. Lateral Lunge […]
Fri 31st Jan
Workout A. Deadlift 3 x 2; 3-4min rest B1. DB Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing 4 x 15; 1min rest B3. Side Plank Row 4 x 12/12; 1min rest C. 2-3 rounds of a. Chin up negatives x 3 (10sec negative) b. Incline db curls x 12 c. Band […]
Wed 29th Jan
Workout: A. Bench Press women: 3,3,3,3; 3min rest @85%+ men: 2,2,2; 3-4min rest @85%+ B1. Chin Up Progressions x 3 sets; 1min rest B2. Hand Supported Single Leg DL + 1arm Row 3 x 10/10; 90sec rest DeFranco’s Shoulder Shocker: C1. Plate Front Raise 3 x 10; 1min rest C2. DB Lat Raise 3 x […]