Home Workout Hero's
Coach Schleper
Strength & Conditioning, Functional FitnessThis team is for you if you are looking for workouts you can do at home with with a little space and basic equipment! The programming will incorporate flexibility, mobility, and strength training 2-3 times per week along with cardiovascular conditioning 2 times per week.
Whether you are just beginning your fitness journey, getting back into a routine, or wanting to stay active without needing to go to a commercial gym this training team will help you achieve your goals.
A1
Pistol Squat (Mini)
2 x 6
A2
Downward dog to spider lunge
2 x 6
B1
Goblet Squat (KB)
3 x 10
B2
Hallow Hold (knees bent)
3 x 20
C1
Bridge (alternating march)
3 x 8
C2
Dead hang
2 x 20
D1
Side plank
2 x 30
D2
Plank (alternating shoulder taps)
2 x 6
A
Steady state Cardio
1 x 45:00
A1
Cat Cow (CS)
2 x 5
A2
Quadruped lateral flexion
2 x 5
B
Long lever Bridge ISO (Single leg)
2 x 10
C1
Push-ups
3 x 10
C2
Bicycle Crunch
2 x 10
D1
Alternating lateral lunge
2 x 8
D2
Bent over band row
3 x 10
E
Mountain Climber (hands elevated)
2 x 20
F
Wall Sit
1 x 1:00
A
Run
1 x 25:00
A
Pigeon Stretch
2 x 45
B
Adductor stretch with rock back
2 x 5 @ 3
C
Band pull apart
2 x 8
D1
Reverse Lunge (DB)
3 x 10
D2
Toe touch crunch with medicine ball
3 x 12
E1
Kneeling single arm KB press
3 x 8
E2
Single leg RDL (KB)
3 x 8
F1
Russian twists
F2
Jefferson curl
2 x 5
Alex Schleper
Alex has been involved in the strength and conditioning field for over a decade working with clients both in person and online. He has used a home gym as his primary training location for the past 8 years.
When you join a team you’re getting more than programming, you’re joining an online community.
Home Workout Hero's
Home Workout Hero's
Home Workout Hero's
