Base Training


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At Home Alternative Workouts:
Legs

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Lunges
1 minute Jumping Butt Kicks
1 minute Multi Lunge
1 minute Squats
1 minute Front Squats
1 minute Prison Squats
2 minute Lunges
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


Legs & Back

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Deadlifts = General
1 minute Bent Over Rows = General
1 minute Squats = General
1 minute Lunges = General
1 minute Low Bent Over Rows = General
1 minute Sissy Squats = Fast & Fail
1 minute High Bent Over Rows = General
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)


Replacement Yoga

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
2 minute Burpees = Fast & Fail
1 minute Hindu Push Ups = Fast & Fail
1 minute Jumping Jacks Progression 1 = Fast & Fail
1 minute Glute Lunge = General
1 minute Storks = General
1 minute Rest
Repeat for 5 rounds


Core/Back/Legs

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
2 minute Jumping Knee Slaps = Fast & Fail
1 minute Lunges = Fast & Fail
1 minute Deadlift = General
1 minute Plank = Fast & Fail
1 minute Bent Over Rows = General
1 minute V-Ups = Fast & Fail
1 minute Squats = General
2 minute Rest
Repeat for 5 rounds


Shoulders/Arms/Chest

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
1 minute Hindu Push Ups = Fast & Fail
30 second Bicep Curls = General
30 second French Press = General
30 second Upright Rows = General
30 second Push Ups = Fast & fail
30 second Bicep Curl Progression 3 = General
30 second Bent Over Lateral Raises = General
2 minute Rest
Repeat for 8 rounds


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