Hello, I'm Coach Des, and I'm thrilled to introduce you to "The Ultimate Home Workout," a training program designed for intermediate athletes or patient beginners who want to enhance their fitness and challenge themselves with innovative movements. This program will help you strengthen your body, improve mobility, and develop a solid core, all from the comfort of your home.
A
WIDE DB SQUATS (TOES ELEVATED )
4 x 15
B1
DB Arnold Press
2 x 12
B2
DB STEP BACK LUNGES
2 x 20
C
DB UPRIGHT ROW
3 x 10
D1
Iso Split Stance Squat
4 x 0:15
D2
db squat jump
4 x 0:15
D3
Iso Split Stance Squat
4 x 0:15
E
DB Lateral Raise
4 x 10
F1
DB ROMANIAN DL - BTANCE
2 x 16
F2
DB BENT OVER RAISE
2 x 10
G
V-Ups
3 x MAX
H1
SINGLE LEG DB CALF RAISE
1 x 45
H2
SUICIDE PLANK
1 x 0:45
H3
Mountain Climber Plank
1 x 0:45
H4
SINGLE LEG DB CALF RAISE
1 x 45
I1
Pigeon Stretch
I2
Static Stretch
Prep
A
THORACIC WARM UP
WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide
B
DB Floor Press
3 x 15
C1
DB BENT OVER ROW
3 x 12
C2
Bench Dips
3 x 12
D
Db bridge Pullover
4 x 15
E1
DB Shrug
2 x 20
E2
Rear Delt Flyes
2 x 12
F
DB DOUBLE CRUNCH
5 x MAX
G1
Hand Release Push-Up
3 x 0:30 @ 0:15
G2
superman plank
3 x 0:30 @ 0:15
G3
bear crawl reach
3 x 0:30 @ 0:15
A
animal flow warm up
1 x 5:00
30' OF MARS
B
TABATA : 45 ON // 15 OFF DB OHD SQUAT THRUSTER CROSS RDL ONE SIDE CROSS RDL OPPOSITE SPLIT SQUAT SPLIT SQUAT OPPOSITE SUPPORTED BENT OVER ROW SUPPORTED BENT OVER ROW OPPOSITE LOW GORILLA ROW PULLOVER ALT. SEATED ARNOLD PRESS ALT. KNEELING CURLS PUSH UPS STRADDLE STRICT PRESS GLUTE BRIDGES GLUTE BRIDGE WALK LEAN FORWARD SUMO DL SIDE LUNGE SIDE LUNGE OPPOSITE DIPS DB SWINGS GOOD MORNING KANG SQUAT PLANK ALT. TOE TOUCHES
10' OF ARIES
C
TABATA : 30 ON // 15 OFF HOLLOW LEG RAISES PLANK DRAGS SLOW CLIMBERS RUSSIAN TWISTS TWISTED KNEE DRIVE COBRA DOWNWARD DOG TRANSITION SIDE PLANK TRANSITION REV. PLANK ALT. KNEE DRIVE DIAGONAL V-UP DIAGONAL V-UP OPP. STRAIGHT LEG SIT UP ALT. V-UP LOW PLANK CLIMBER
A
Air Squat
30, 30, 30, MAX
B
Dead Bug
2 x 20
C
Split Squat Jumps
3 x 10
D1
Jack Knife
2 x 12
D2
Lunges (Walking)
3 x 30
E1
Crunch Oblique
2 x 25
E2
Hip Thrust - Bodyweight
3 x 30
Get ready to unleash your full potential! With "The Ultimate Home Workout," you're not just getting a fitness program – you're unlocking a lifestyle of strength, confidence, and unstoppable determination. Embrace the challenge, trust the process, and let's
Get THE ULTIMATE HOME WORKOUT