3 week at Home Workout
Brinkrs Fitness
General FitnessThis is a three week at home training program. The days of I can't make it to the gym are over. You can still train hard and get the results that you need from the comfort of your own home. The only equipment you will need are resistance bands and your house! Let's CRUSH it!!!!! Let me help you reach your goals from your own house!
LETS GO!!!
Prep
A
Brinkrs Phase 1 Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8
B1
Brinkrs Push-Up
4 x MAX
B2
brinkrs Air Squat
4 x 15
C1
brinkrs Mountain Climbers
3 x 10
C2
brinkrs Burpee
3 x 12
D1
brinkrs Banded Bicep Curl
3 x 15
D2
Brinkrs Banded Tricep Pushdown
3 x 15
E1
Brinkrs Russian Twist
2 x 0:30
E2
Brinkrs Side Plank
2 x 0:30
Prep
A
Brinkrs Phase 1 Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8
B1
brinkrs Walking Lunge
4 x 12
B2
Brinkrs Explosive Push Ups
4 x 6
C1
brinkrs Band Pull-Aparts
3 x 10
C2
brinkrs Band Front Pull
3 x 10
D1
Brinkrs squat Jumps
3 x 8
D2
brinkrs Banded Overhead Tricep Extension
3 x 10
E1
Brinkrs Shoulder Tap
2 x 12
E2
Brinkrs Plank
2 x 0:30
A
Active Recovery
For Completion
Prep
A
Brinkrs Phase 1 Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8
B1
Brinkrs Single leg glute bridge
4 x 8
B2
Brinkrs Push-Up
4 x MAX
C1
brinkrs Burpee
4 x 8
C2
brinkrs Banded Bicep Curl
4 x 10
D1
brinkrs Mountain Climbers
3 x 10
D2
brinkrs Skater Jumps
3 x 8
E1
brinkrs scissor Kicks
3 x 10
E2
brinkrs Band Pull-Aparts
3 x 10
Prep
A
Brinkrs Phase 1 Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8
B1
brinkrs Air Squat
4 x 12
B2
Brinkrs Explosive Push Ups
4 x MAX
C1
Brinkrs Side Plank
3 x 0:30
C2
brinkrs Burpee
3 x 8
D1
brinkrs Band Front Pull
3 x 8
D2
brinkrs Banded Overhead Tricep Extension
3 x 8
E1
brinkrs Body Weight Dips
3 x 10
E2
brinkrs banded air squat
3 x 8
Jake Hanebrink
My name is Jake Hanebrink, I am a college hockey player who is studying for my CSCS. Fitness has changed my life and now it's my turn to help you change yours.
