Muscle Activation


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At Home Alternative Workouts:
Shoulders

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Clean & Press = General
1 minute Push Press = General
1 minute Bent Over Lateral Raises = General
1 minute Side Lateral Raises = General
1 minute Upright Rows = General
1 minute Side Lateral Raises Progression 1 = General
2 minute Rest
Repeat for 5 rounds


Back

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
4 minute Storks = General (alternating each rep)
1 minute Bent Over Rows = General
1 minute Deadlifts = General
1 minute Low Bent Over Rows = General
1 minute High Bent Over Rows = General
2 minute Rest
Repeat for 5 rounds


Chest

4 minute Burpees = 80%
1 minute Dips = Fast & Fail
1 minute Push Press = General
1 minute Hindu Push Ups = Fast & Fail
1 minute Push Ups = Fast & Fail
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Legs

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Lunges = 80%
1 minute Jumping Butt Kicks = Fast & Fail
1 minute Multi Lunge = Continuous
1 minute Squats = Fast & Fail
1 minute Front Squats = General
1 minute Prison Squats = Fast & Fail
2 minute Lunges = 80%
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Core

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
4 minute Jumping Knee Slaps = Fast & Fail
1 minute Sit Ups = Fast & Fail
1 minute Plank = Fast & Fail
1 minute Crunches = Fast & Fail
1 minute V-Ups = Fast & Fail
1 minute Bicycle Crunch = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Total Body

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
1 minute French Presses = General
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Progression 2 = General
1 minute Clean & Press = General
1 minute Upright Rows = General
1 minute Push Press Progression1 = General
1 minute Jumping Jacks Progression 1 = Fast & Fail
1 minute Hindu Push Ups = Fast & Fail
1 minute Dips = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Total Body + Arms

1 minute Bicep Curls = General
1 minute French Presses = General
1 minute Bicep Curls Progression 2 = General
1 minute Dips = Fast & Fail
1 minute Bicep Curls Progression 4 = General
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Digression 5 = General
2 minute Rest
Repeat for 5 rounds
20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)


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