At-Home Training
GALASSO ATHLETICS
Strength & Conditioning, General Fitness, Functional FitnessThe At-Home Training program is for you if:
- You have minimal equipment at home
- Maybe you travel a lot
- You like bodyweight and minimalist workouts
- You love variety each day
- You still want to build lean muscle and look good
- Increasing your running/cardio is a goal of yours
- You want something that can be done as a beginner or advanced!
- You need a workout that is simple to understand and execute in 30 mins or less!
Warm-up
A
3 sets: 30s per side pigeon stretch 20 jumping jacks 5 inchworms + pushups 10 bootstrappers
Lower Body Circuit
B
4 rounds of: 20 jumping squats 30s wall sit 10 glute bridges (both legs not one) -full rest between sets
Conditioning
C
4 rounds of: 400m run (.25 miles) 20 mountain climbers 15 sit-ups
Warm-up
A
3 sets: 10 jumping jacks 10 big arm circles forward/backwards 20 plank shoulder taps 10 air squats with 1 sec pause at bottom!
Shoulder Circuit!
B
4 sets of: 10/10 front and side shoulder raises with light weight 30s overhead hold with object/weight 20 bicep curls with weights/laundry detergent, etc.
Conditioning
C
EMOM 15 mins: Min 1: Max jump rope reps or plate hops Min 2: 10 pushups + 10 sit-ups Min 3: 15 object ground to overhead 5x through for 15 min total!
Warm-up
A
3-4 sets: 15 jumping jacks 10 big arm circles forward + back 10 second hold at bottom of squat (heels on the ground!)
B
Goblet Squat
4 x 20
C1
Single Leg RDL
3 x 15
C2
Bench Dips
3 x 15
Conditioning
D
Conditioning/ Flow for 21 minutes: 2 minute jog 1 minute walk *adding time from last week- more time jogging, same rest period.
Core
E
3 sets: 30s plank shoulder taps 30s crunches 30s straight leg lifts (laying on back)
Optional Yoga VIdeo
A
Yoga for back and hamstrings ! https://www.youtube.com/watch?v=2xF_teT2_V0
Optional Flow
B
for 30-40 minutes -walk/jog -podcast -stretch -foam roll -theragun -go swimming what did you decide? I wanna know :)
Prep
A
Warm-Up
10 minute flow of: 1 minute jog or jog in place/twerk to your playlist, etc. 5/5 lunge and reach 10 goblet good mornings 10 upright row with KB(or object/backpack)
B
Single Arm KB Thruster
3 x 16
C
Backpack Bent Over Row
4 x 20
D
Single Leg Balance & Reach
3 x 20
Core Blast off
E
3 sets of: 30s sit-ups 30s mountain climbers 30s plank -rest 1 min
Warm-up | Stretching
A
3 sets: 30s per side lunge stretch 10 total iron crosses 30s per side calf stretch 5/5 hip circles
30 minutes cardio
B
Options today! Let's get outside for a walk, run, or bike ride. Let me know what you did and how I can encourage you.
Core Circuit
C
3 sets: 40 leg flutters 20s side plank per side 20 plank shoulder taps
Vicky Galasso, CSCS
Vicky has been coaching high performers in the collegiate strength and conditioning settings as well as private and crossfit coaching worlds for 10+ years. She uses her experiences and knowledge to bring forth some comprehensive, research-backed programs to help clients achieve their goals!
Charlotte T
Dog Mom/ Consultant
Verified Athlete"Working out with Vicky has changed how I live my life! I do both personal training and her online group and they're wonderful. She's a highly skilled professional and really excels at challenging you while understanding how to make sure you're safe and productive according to your own needs. I can't recommend Vicky and Galasso Athletics highly enough."
Jennie W
Entrepreneur/ Baseball Mom
Verified Athlete"I love Vicky and her small group training! She is so knowledgable, and the workouts are fun, effective, well-rounded, and mindful for everyone in the room. She truly cares about her people, and she is professional and light-hearted. You will be fitter and happier. It's a DUH! I'm so grateful to have found her! Thank you Vicky for being awesome!"
When you join a team you’re getting more than programming, you’re joining an online community.
At-Home Training
At-Home Training
At-Home Training
