Home Gym Heroes
Purposeful Strength
General Fitness, Strength & Conditioning, OtherHome Gym Heroes was created specifically for those who workout in their home. Whether it's your garage, basement, or just a cleared out space in your living room. This program was written by home gym users for home gym users.
Make the most out of your equipment.
Make the most out of your training space.
Make the most out of your workouts!
A1
Stretch- Deep Squat + Hamstring Floss
3 x 10
A2
Stretch- Standing Lateral Line
3 x 10
A3
Push up- Rock Back
3 x 10
A4
Lunge- Lateral Lunge with Constant Tension
3 x 10
B1
Squat- Goblet Squat To Box
3 x 10
B2
Row- DB 1 Arm / 3 Point
3 x 10
B3
CAR- Swimmer Shoulder CAR
3 x 5
C1
RDL- Kickstand
3 x 8
C2
Press- Single Arm DB Z Press
3 x 8
C3
Plank- Alternating Limb Lift
3 x 8
Conditioning
D
HGH Finisher 1
The following finisher is in an 'every minute on the minute' or 'EMOM' format. At the top of every minute, for 8 minutes, please perform the following. 1) Push up (flat or incline) x 8 reps 2) Bodyweight Squat Jump (no arms) x 4 reps 3) Knee Grab Sit-up x 8 reps Rest with any remaining time before the next minute starts. 8 minutes = 8 rounds.
Prep
A
10 5 Warm Up
Complete the following exercises 1-2 times through: Hamstring Floss x 10 reps 1.5 Rep Air Squat x 5 reps Step back lunge + twist x 10 reps Plank x 5 inhales/exhales Rock back push up x 10 reps
Conditioning
B
Cardio Workout- Intervals
On a rower, air or spin bike, treadmill, or elliptical, please perform the following intervals Work: 60 seconds Rest: 120 seconds Total interval time: 3 minutes Perform 10 rounds looking to sustain a hard intensity for each 60 second effort. As needed, modify the intensity of your 'rest' interval to make sure you are as fresh as possible for each 90 second bout.
C1
CAR- Side Lying Hip CAR
3 x 3
C2
Plank- Low (From Elbows)
3 x 45
C3
Stretch- 1/2 Kneeling Hip Flexor with Reach
3 x 3
A1
Lunge- Lateral Lunge + OH Reach
3 x 8
A2
Plank- Up Down
3 x 8
A3
Bridge- Single Leg with Stability Ball
3 x 20
A4
Push up- Yoga
3 x 8
Strength/Power
B
Neural Charge Circuit 1
Set a timer for 12 minutes. Work through the following movements at their prescribed reps. With Neural Charge efforts, you should be moving weights (or your body) with maximal effort. Since the rep schemes are low, you will never fully fatigue, which makes this an awesome recovery style lift. 1) Broad Jump x 1 Jump 2) Flat or Incline Push up x 5 3) Split Squat x 5 reps per leg 4) DB Bent Over Row x 5 reps
Strength/Power
C
Neural Charge Circuit 2
Set a timer for 12 minutes. Work through the following movements at their prescribed reps. With Neural Charge efforts, you should be moving weights (or your body) with maximal effort. Since the rep schemes are low, you will never fully fatigue, which makes this an awesome recovery style lift. 1) Squat Jump x 3 reps 2) Single Arm DB Push Press x 5 per arm 3) Incline DB row x 5 reps **Swap to a 1-arm row if your bench doesn't incline** 4) DB RDL x 5 reps
D1
Stretch- Single Arm Off Bench T Spine Mobilization
3 x 3
D2
Stretch- 1/2 Kneeling Windmill
3 x 3
D3
Stretch- Shoulder Hover
3 x 3
Prep
A
10 5 Warm Up
Complete the following exercises 1-2 times through: Hamstring Floss x 10 reps 1.5 Rep Air Squat x 5 reps Step back lunge + twist x 10 reps Plank x 5 inhales/exhales Rock back push up x 10 reps
Conditioning
B
Cardio Workout- 30:30 Intervals
Using a rower, treadmill, elliptical, or air/spin bike, look to complete the following intervals/ rounds Work: 30 seconds Rest: 30 seconds Total interval time: 1 minute Rounds:5 Trainer Tip: the 30 second rest intervals should be minimal to zero activity
Conditioning
C
Zone 2 Steady State Cardio
For 30-45 minutes keep your heart rate higher than 100 beats per minutes, but less than 130 beats per minute. You can use any cardio implement- treadmill (run or walk), bike, rower, elliptical, or a fan/spin bike Trainer Tip: You will find that the hardest part of this workout is going to be staying in such a low heart rate zone. Resist the urge to push harder!
D1
CAR- Side Lying Hip CAR
3 x 3
D2
Plank- Low (From Elbows)
3 x 45
D3
Stretch- 1/2 Kneeling Hip Flexor with Reach
3 x 3
A1
Stretch- Deep Squat + Hamstring Floss
3 x 10
A2
Stretch- Standing Lateral Line
3 x 10
A3
Push up- Rock Back
3 x 10
A4
Lunge- Lateral Lunge with Constant Tension
3 x 10
B1
RDL- Dumbbell
6 x 6
B2
Push up- Bodyweight
3 x MAX
B3
Row- DB Bird Dog
3 x 12
C1
Squat- 1 DB/KB Split Squat
4 x 8
C2
Push up- ISO Hold
2 x 20
C3
Reverse Flye- Standing DB
2 x 20
Conditioning
D
HGH Finisher- Farmer Carry Challenge
FARMER CARRY CHALLENGE! Load 25% of your bodyweight in each hand (ex. a 200 pound person would hold 50 pounds in each hand). Walk forwards and backwards for as long as you can before your grip gives out. The goal is to carry 25% of your bodyweight in each hand (50% total) for 3 minutes. As needed, adjust the weights being used so that you can carry for a MINIMUM of 1 minute
Casey Lee
With 12+ years as a Personal Trainer, and 3+ years specializing in helping people dominate workouts from their home gym, Casey has the experience and understanding of the pros and cons of home gym workouts! Learn more about Casey and Purposeful Strength by visiting www.PurposefulStrength.com
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Home Gym Heroes
Home Gym Heroes
Home Gym Heroes
