Make sure you read through the whole workout before you start to determine if it is right for you. Please get in touch if you have any injuries and would like some alternative exercises! If you have never trained before, it is a good idea to get doctors clearance and see a trainer first.
Essential Equipment: Chair/bench/Coffee table & Floor space
Optional Equipment: A pair of dumbbells (moderate - heavy)
THE WORKOUT - By time
Warm up 2x50s on :10s rest [6mins]
Inchworm - rd 2 add pushup
Chair squat w/ double tap
Kneeling Scapular arm raises
Round one: 60s each, no rest in between exercises x 3 [12 mins]
Plank row row tap tap (DB row)
Bear Squats
Tricep dip + toe touch
60s rest
Round two: 45s x 3 [9 mins]
High plank chair tap
Back foot elevated Bulgarian split squat left (Dbs in hands)
Back foot elevated Bulgarian split squat right
45s rest
Round three: 30s x 4 [8 mins]
Incline/decline pushups
Running start lunges w/ knee drive right (Dbs in hands)
Running start lunges w/ knee drive left
Chair high plank oblique leg taps
30s
Follow along with the trainer:
This was filmed live in our private facebook group. Come join us, we have 3 sessions a day!!
OR if you would prefer to do it on your own:
THE WORKOUT - By reps
Warm up 2x 10s rest between exercises
1. 10x Inchworm - rd 2 add pushup
2. 15x Chair squat with double tap - squat down and tap bottom to a chair 2x before standing all the way up
3. 15x Kneeling Scapular arm raises
Set one: 3x no rest in between exercises, 60s rest between rounds
1. 15x Plank row row tap tap (DB row) - in high plank, row DB or hand to armpit, then push back and tap each ankle
2. 20x Bear Squats - push bottom to heels while keeping knees just off the ground
3. 15x Tricep dip + toe touch
60s rest
Set two: 3x no rest between exercises, 45s rest between rounds
1. 20x High plank chair tap (per side) - make it harder- start in low plank, move to high plank, then tap the chair! make it easier - drop to knees.
2. 12x Back foot elevated Bulgarian split squat left (Dbs in hands)
3. 12x Back foot elevated Bulgarian split squat right
45s rest
Set three: 4x no rest between exercises, 30s rest between rounds
1. 10x Incline/decline/floor pushups - hands on chair/bench, hands on the floor, or feet on chair/bench
2. 12x Running start lunges w/ knee drive right (Dbs in hands)
3. 12x Running start lunges w/ knee drive left
4. 10x each side - Chair high plank oblique leg taps
30s rest