Health and Human Performance Coach

Home Workouts

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Check out these video’s:

http://vimeopro.com/user5598749/facebook-workout-of-the-month

It’s trainers I know from Australia who train very much in the same fashion as I do and I really like the workouts they are posting.

 


Week 1 – Bodyweight Workout

After a quick warmup of 10 squats, 10 forward lunges, 10 side lunges, and 10 down dog and walkout to plank – do the following set in order, rest for 2 minutes and then repeat 3-4 times (do 4-5 sets total).

 

1.  20x Bodyweight squats
2. 12x Pushup with axis rotation
3.  12x each side – squat to rotational lunge and plank
4.  12x  Low pushup with shift or tricep lowers
5.  20x rollups

Here is the link to the videos:


Week 2 – Resistance Workout

After a quick warmup of 10 squats, 10 forward lunges, 10 side lunges, and 10 down dog and walkout to plank – do the following set in order, rest for 2 minutes and then repeat 3-4 times (do 4-5 sets total).
Each exercise will be performed for 45 seconds – so set your timer on your phone and get moving!
As always, make sure and initiate all movement from the hips, keep your spine neutral (straight), and reach with your scapula (shoulder blades). Exercise should be challenging but not painful when performed. If you feel any pain, please make a modification.

 

1. Mountain climbers
2.  Deadlift with alternating foot patterns
3.  Left side lunge with right arm hook – stand and perform a left arm lateral OH (overhead) press
4.  Right side lunge with left arm hook – stand and perform a right arm lateral OH (overhead) press
5.  Plank with row and side plank press – alternating arms
6.  Roll back to standing or reverse burpees

Here is the link to the videos:


Week 3 – Power Workout

After a quick warmup of 10 squats, 10 forward lunges, 10 side lunges, and 10 down dog and walkout to plank – do the following set in order, rest for 2 minutes and then repeat 3-4 times (do 4-5 sets total).
Each exercise will be performed for the number of reps listed below.
As always, make sure and initiate all movement from the hips, keep your spine neutral (straight), and reach with your scapula (shoulder blades). Exercise should be challenging but not painful when performed. If you feel any pain, please make a modification.

 

1. 12x – Squat jumps with 180 degree jump – no weights
2.  8x – Right side lunge with left arm hook – stand then do a plank with row
3.  8x – Left side lunge with right arm hook – stand then do a plank with row
4.  12x – Split lunge jumps with dead weights
5.  12x – Burpees with pushup
6.  12x – Boats

Here is the link to the videos: