Perform these sets of exercises twice per week at home while the gyms are shutting down and we are practicing social distancing. Remember, now it is more important than ever to have our diet on point, exercising regularly, eating proper nutrition, and optimizing our hormones.
I’ll be sending you a Push and Leg workout in the next few days. Please let me know if there is anything else I can do for you in the meantime!
3 x 12 Chin-up with towel – https://www.youtube.com/watch?v=1gto9nksJBE
3 x 15 Towel Row – https://www.youtube.com/watch?v=upS-3_worok
3 x 12 Elbow lifts – https://www.youtube.com/watch?v=8XMCa3AkfMY
3 x 12 Superman row with towel – https://www.youtube.com/watch?v=2NshGGw485k
2 sets 30-second hold Star plank – https://www.youtube.com/watch?v=a3hfwl9Sidc
3 x 15 Standing bicep curl with leg – https://www.youtube.com/watch?v=2nuVRRDO4gc
2 sets of 60-second Flutter kicks – https://www.youtube.com/watch?v=Dv-kVbQianQ
2 sets of 60-second Bicycle kicks – https://www.youtube.com/watch?v=9FGilxCbdz8
PUSH
3 x 11 Push up with rotation – https://www.youtube.com/watch?v=YU0gWh72a3k
3 x 11 Cross body push ups – https://www.youtube.com/watch?v=ieswnDuuU_I
3 x 11 Clapping push up – https://www.youtube.com/watch?v=Z9psWZT0WuQ
3 x 11 Spiderman pushup – https://www.youtube.com/watch?v=DYONORexgpY
3 x 11 Shoulder press push up – https://www.youtube.com/watch?v=whHZNJoxMJI
3 x 11 Close grip push up (Modify with knees down if necessary) – https://www.youtube.com/watch?v=mGQsKhnrhDo
2 x 15 (each side) Side Plank dips – https://www.youtube.com/watch?v=cIgJkPjnFe4
2 x 20 Planks with shoulder touch – https://www.youtube.com/watch?v=VTSu8k2-8Vs
LEGS
2 x 11 Lunge with rotation – https://www.youtube.com/watch?v=0xTpIQaPjYs
2 x 11 Single Leg deadlift – https://www.youtube.com/watch?v=QPm8XIKOmMc
2 x 11 Side Lunge – https://www.youtube.com/watch?v=zCG7YcjggVo
3 x 11 Prisoner squats (try to kick each leg at bottom of squat position) – https://www.youtube.com/watch?v=cpHY0nqApxg
3 x 9 Pistol Squats – https://www.youtube.com/watch?v=9_Ca2YRRdtE
3 x 11 Jumping alternate lunge (only if demonstrating proper knee stability) – https://www.youtube.com/watch?v=Mp-mfmTxhnk
2 Sets of 60 seconds (only if demonstrating proper knee stability) Jump Squats – https://www.youtube.com/watch?v=87ynaOgFplw
2 sets of 60 seconds Mountain climbers – https://www.youtube.com/watch?v=kLh-uczlPLg
Rest 30 seconds between each set – workouts should not be longer than 30 minutes, ENJOY!
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