Home Workouts

Home Upper Body Circuit Workout

  • Wide Grip Pushups- 25 reps
  • Dips (off step or coffee table)- 25 reps
  • Single side plank Ups- 25 reps each side
  • Prone Over/Unders- 25 reps
  • Close Grip Pushups- 25 Reps
  • Inchworms- 25 reps
  • Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.

    Home Lower Body Circuit Workout

  • Forward Lunges- 20 reps each leg
  • Wide Squats- 20 reps
  • Reverse Lunges- 20 reps each leg
  • Single Leg RDL’s- 20 reps each leg
  • Narrow Squats- 20 reps
  • Lateral Lunges- 20 reps each leg
  • Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.

    Home Cardio Workout

  • Jumping Jacks- 90 seconds
  • Mt. Climbers- 90 seconds
  • Burpees- 90 seconds
  • In/Out Squat Jumps- 90 seconds
  • Ice Skaters- 90 seconds
  • Sprinters- 90 seconds
  • Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.

    Home Core Workout

  • Plank- 60 seconds
  • Bicycle Crunches- 60 seconds
  • Side Planks- 60 seconds each side
  • Upper Crunches- 60 seconds
  • Flutter Kicks- 60 seconds
  • Full Sit-Ups- 25 reps
  • Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.

    SMR- Foam Roller or Lacrosse Ball

  • Posterior Chain- Calf/Hamstring/IT Band/ Piriformis/Upper Glute/Extensors/Erectors/Rhomboids/Traps
  • Anterior Chain- Tibialis/Quads/Adductors/Hip Flexors/Lats/Chest/Shoulders
  • *Do each muscle individually looking for sore spots. When you find a sore spot, it is more than likely tissue that is scarred or adhered to other tissue, focus on it for about 30 seconds and move on to a different sore spot. Drink plenty of water while and after doing this because it can have similar effects to getting a massage in regards to toxins being released from the tissue.

    Dynamic Stretching

  • Hand Kicks/Butt Kicks/Bounding/High Knees
  • Step Overs/Step Unders
  • Inner Lunge/Kick back/Reverse Lunge with a Twist
  • Lateral Lunge & Crossover/ Drop Lunge
  • Prone Over & Under to Table Top/ Inchworm to Downward Dog
  • Do about 30-45 seconds of each movement. Do before you perform any exercise or activity at a high intensity.

    Static Stretching

  • Calf/Hamstring/Iron Cross/Piriformis
  • Kneeling Hip Flexor/Quad/Obliques
  • Doorway Chest/Back
  • Triceps/Lats/Traps
  • Cobra/Cat/Cow/Child’s Pose
  • T-Spine Stretching/Scorpion
  • Hold each specific stretch for about 30 seconds, take a brief pause and do it for another 30 seconds. Move on to the next stretch. Do after intense bouts of exercise.