Gym Workout at Home

Are you at home in quarantine can’t acess the Gym. This Page will be updated with workout every Sunday

WeekDay 1 Day 2 Day 3Day 4
1Balance

SL Balance 3 sets of 30sec ea

EC Bosu Squat 3 sets of 10ea

Strength

CMJ 2 sets of 10

Split Jump 2 sets of 10

Tempo Supported Split Squat back leg on foam roller 2 sets of 10ea

ISOmetric Hamstring Bridge 2 sets of 30sec ea

Chin Ups 2 sets of 10 reps

Angel of Death 2 sets of 12 reps

Core

Side Bridge 2x60sec ea side

Deadbug 2 sets of 10ea
Balance

Heel-Toe Stand 3 sets of 30sec ea ( left foot in front and right foot behind hold and swap Foot)


Strength

Goblet Squat 3 sets of 12reps 10kg

Farmers Carry 2 sets of 8 reps 10-20kg 10 meters

Hand Supported Split Squat 3 sets of 12 reps
Shoulder

Seated Row 3 sets of 12 reps (Put a old Tyre tube around a stable anchor point)

Flutters 3 sets of 20 reps
Strength
Kettle bell Swings 3x 12 7kg

Plank 3 sets of 45sec

Deadbug 3 sets of 12

Russian twist 3 sets of 12

Farmers Carry 2 sets of 8 reps 10-20kg 10 meters

Push-up 2 sets of 15- 20 reps

Burpees 2 sets of 10

Mountain Climbers 2 sets of 15 reps

Glute bridge hold 2 sets of 1 min

Reverse Plank hold 2 sets of 30- 45 sec hold
Russian Twist 3 sets 45 secs

Planks 3 sets of 1min

Crunches 3 sets of 15 reps

Heal taps 3 sets 45 secs

Superman 3 sets 45 secs

Side chop 3 sets 45 secs

Leg raises 3 sets 45 secs

Flutters 3 sets 45 secs

Bicycle kicks 3 sets 45 secs

Triceps Twists 3 sets 45 secs
(Lay on for Stomach and shoulder blade up and twist) This will hurt your triceps