Home Brew
Squats and Hops
General Fitness, Personal Training, Functional FitnessThere are lots of great home brewers out there who have learned how to make great tasting beers without all the equipment that breweries have.
If you enjoy keeping your workouts at home, and like to keep things simple this is the place for you! All you need is a place to work out and a set of dumbbells (or just something heavy from around the house.)
This is an on going program that will constantly update and change, allowing you to keep things fresh while getting a good workout at your home at least 3 days a week.
You'll have contact with me for coaching tips and pointers as well as other "Homebrewers" who also enjoy working out at home!
Conditioning
A
Standard Warm-Up
Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10
B1
DB Power Clean
4 x 8
B2
Plank
4 x 0:35
C1
DB RDL
3 x 12
C2
Straight Arm Sit-Ups
3 x 12
D1
DB Lunges
3 x 10
D2
Russian Twist
3 x 15
D3
Pallof Press
3 x 8
Prep
A
Dynamic Flex Warm-Up
5 minute walk (Or 1 min of jumping Jacks) Jumping Jacks x15 Knee Hugs x10 Toe Pulls x10 Hip Cradle x10 Shoulder Taps x10
Conditioning
B
8-5
Do 3 rounds! DB RDLs x8 Push-Ups x5 Goblet Squat x8 Push-Ups x5 DB Rows x8 Push-Ups x5
C
Body Weight Squat
1 x MAX
D
Push-Up
1 x MAX
Conditioning
E
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
Conditioning
A
Move Good - Feel Good Warm-Up
Do 3 rounds of 10 reps! Goblet Squats Facepulls Shoulder Taps Band Pull Aparts Reverse Lunge and Reach
B1
DB RDL
3 x 12
B2
Straight Arm Sit-Ups
3 x 12
C1
DB Lunges
3 x 8
C2
Russian Twist
3 x 12
C3
Pallof Press
3 x 6
D1
DB Thruster
3 x 8
D2
Plank to Push-Up
3 x 8
Prep
A
TRP-BSS Warm-Up
First: 3 rounds of the following Toe Pulls x 10 Push ups x 5 Reverse Lunge and Reach x 6 Then: Do 2 rounds of Bird Dogs x 5 Squats x 10 Spidermans x 10
Conditioning
B
Push-Squat-Skate 1!
Set a timer for 15 minutes. Add a rep to each exercise everytime you complete a round. 1 push-up, 1 BW Squat, 1 Skater - 2 push-ups 2 BW Squats, 2 Skaters - 3 push-ups, 3 BW Squats, 3 skaters- and so on. What number can you get to in 15 minutes? Push-Ups Bodyweight Squats Skaters
A
Drink a Beer!
Prep
A
Warm-Up Circuit
Do 3 rounds! Jumping Jacks x 10 Body Weight Squats x8 Split Squats x 8 Fire Hydrants x 8 ea Push-Ups x 8
B
DB Rear Foot Elevated Split Squat
4 x 6
C1
DB Floor Press
3 x 10
C2
DB Reverse Fly
3 x 12
D1
DB Overhead Tricep Extension
3 x 15
D2
Side Plank
3 x 0:20
D3
Single Leg RDL
3 x 10
E
Goblet Squat
3 x MAX @ 1:00
F
DB Bicep Curls
3 x 10
Garson Skelton
11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.
Heather Whiteley
Mother/Wife/Teacher/Badass
Verified Athlete""I have never actually stuck with a program, until now. Garson has made working out fun, encouraging, and a permanent routine. I look forward to working out now. I am finally able to make and hit goals because of this program."
When you join a team you’re getting more than programming, you’re joining an online community.
Home Brew
Home Brew
Home Brew
