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Bent Rows

Biceps Curls

Bicycles

Burpees

Chest Presses

Diamond Push Ups

High Planks

Inchworms

Jacknives

Jump Squats

Man Maker Push Ups

Mat Hop Overs

Mountain Climbers

Overhead Presses

Plank Holds

Plank Jacks

Push Ups

Renegade Rows

Reverse Flyes

Reverse Lunges

Running High Knees

Scissor Kicks

See Saw Presses

Side Planks

Skull Crushers

Squat and Presses

Stiff Legged Deadlifts

Supermans

Triceps Extensions

Triceps Push Ups

Twisting Ab Crunches

Walkouts

Zombie Sit Ups

Week 1

Download the PDF Workout File HERE

 

Pyramid Style Workout

Complete 2-3 Sets (Rest when needed)

30 Jump Squats                               (Alt: Bodyweight Squats or DB Squats)

25 Bent Rows                                  (Alt: Renegade Rows)

20 Squat + Presses                         (Alt: Squat + Curls)

15 Reverse Lunges (Per Side)        (Alt: Stiff-legged Deadlifts)

10 Burpees                                      (Alt: Burpees w/Hands on Chair)

100 Running High Knees (Total - 50 Per side)

10 Inchworms                                 (Alt: Push Ups)

15 Dips                                             (Alt: Triceps Extensions or Triceps Kickbacks)

20 Push Ups                                    (Alt: Chest Presses or Skull Crushers)

25 Mountain Climbers                   (Alt: Running High Knees)

30 Plank Jacks                                 (Alt: Star Jumps)

 

Ab Work:

12 Reps for the first round

10 Reps for the second round

8 Reps for the third round

Jackknives Or Zombie Sit Ups

Twisting Ab Crunches Or Bicycles (Both Sides = 1 Rep)

Scissor Kicks Or Leg Raises

Download the PDF Workout File HERE

 

40:20 (40s Work, 20s Rest)

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

Circuit 1 – Complete 3 Sets

Push Ups

Bent Rows

Reverse Lunges

Plank Jacks

Circuit 2 – Complete 3 Sets

See Saw Presses

Reverse Flys

DB Squats

Burpees

Circuit 3 – Complete 3 Sets

Diamond Push Ups

Renegade Rows

Stiff-legged Deadlifts

Mountain Climbers

Ab Work:

Continuous ab circuit – 30s per exercise, no rest between exercises, change over as soon as you hear the bell chime. Repeat the circuit 2-3 times.

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

Crunches/Sit Ups/Toe Touches

Bicycles

Scissor Kicks

Planks

Download the PDF Workout File HERE

 

Pyramid Workout:

5 Sets in total. Complete:

  • 15 reps for every exercise in the first set
  • 12 reps for every exercise in the second set
  • 9 reps for every exercise in the third set
  • 12 reps for every exercise in the fourth set
  • 15 reps for every exercise in the final set.

Squat w/ Biceps Curls

See-saw Presses

Stiff-legged Deadlifts

Burpees

Push Ups

Mat Hop Overs / Plank Jacks / Star Jumps

Renegade Rows

Skull Crushers

Bicycle Crunches

+ 100 Rope skips after every round (or 100 Running High Knees)

 

Ab Work:

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

40s On, 20s Off

Complete 1 Round

Zombie Sit Ups

Twisting Ab Crunches (L)

Twisting Ab Crunches (R)

Scissor Kicks

Side Planks (L)

Side Planks (R)

Low Planks

High Planks

Week 2

Download the PDF Workout File HERE

 

Circuit:

Complete 3 Sets of the following, rest between sets when needed

30s for first exercise, 45s for second exercise

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

 

Jump Squats (30s)                          -                  DB Squats (45s)

Stiff-legged Deadlifts (30s)            -                  Reverse Lunges (45s)

Overhead Presses (30s)                 -                  Triceps Extensions (45s)

Running High Knees (30s)              -                  Mountain Climbers (45s)

Skull Crushers (30s)                        -                   Renegade Rows (45s)

Push Ups (30s)                                -                  Chest Presses (45s)

Supermans (30s)                             -                  Plank Jacks (45s)

 

Ab Work:

12 Reps for the first round

10 Reps for the second round

8 Reps for the third round

Jackknives Or Zombie Sit Ups

Twisting Ab Crunches Or Bicycles (Both Sides = 1 Rep)

Scissor Kicks Or Leg Raises

Download the PDF Workout File HERE

 

On The Minute:

Complete the following circuits within 1 minute. When the round ticks over, start the next round

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

 

First 5 Rounds (5 x 1 Minute Rounds – Rounds 1-5)

6 Jump Squats                       (Alt: Dumbbell Squats)

6 Mountain Climbers

6 Push Ups

 

Next 5 Minutes (Rounds 6-10)

10 Jump Squats

6 Mountain Climbers

6 Push Ups

 

Next 5 Minutes (Rounds 11-15)

10 Jump Squats

10 Mountain Climbers

6 Push Ups

 

Next 5 Minutes (Rounds 16-20)

10 Jump Squats

10 Mountain Climbers

10 Push Ups

 

Finisher:

Complete 3 Sets

9 Triceps/Diamond Push Ups

16 Skull Crushers

25 Chest Presses

 

Ab Work:

Continuous ab circuit – 30s per exercise, no rest between exercises, change over as soon as you hear the bell chime. Repeat the circuit 2-3 times.

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

Crunches/Sit Ups/Toe Touches

Bicycles

Scissor Kicks

Planks

Download the PDF Workout File HERE

 

Every Minute On The Minute:

This one is tough! Complete the following circuits within one minute, the remaining time in that round will act as your rest time until the next minute ticks over. Complete 10 rounds for each circuit

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

 

Circuit 1:

6-12 Jump Squats

6-12 Push Ups

 

Circuit 2:

6-10 Mountain Climbers

6-10 Plank Jacks

6-10 Supermans

 

Circuit 3:

6-10 Squat and Presses

6-10 Bent Rows

 

Ab Work:

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

40s On, 20s Off

Complete 1 Round

Zombie Sit Ups

Twisting Ab Crunches (L)

Twisting Ab Crunches (R)

Scissor Kicks

Side Planks (L)

Side Planks (R)

Low Planks

High Planks

Week 3

Download the PDF Workout File HERE

 

Cardio Time!

For today’s workout we’re sandwiching a cardio exercise between each strength exercise.

40s work with 20s rest

Complete 2-3 sets. Take a 2 minute rest after every set.

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

 

  • DB Squats
  • Burpees
  • DB Overhead Presses
  • Running High Knees
  • DB Bent Rows
  • Walkouts (Alt: Star Jumps)
  • Stiff-legged Deadlifts
  • Plank Jacks
  • Push Ups
  • Mat Hop Overs
  • Renegade Rows
  • Mountain Climbers

 

Ab Work:

12 Reps for the first round

10 Reps for the second round

8 Reps for the third round

Jackknives

Twisting Ab Crunches/Bicycles (Both Sides = 1 Rep)

Scissor Kicks

Download the PDF Workout File HERE

 

AMRAP (As Many Rounds As Possible)

Complete as many rounds of the following circuit as possible within 30 minutes. Aim to complete 2-3 sets

Set a timer for 30 minutes

 

15 Squat + Presses

15 Single Legged Deadlifts (15 Per Side)

15 Man Maker Push Ups or Push Ups

15 Reverse Lunges (Per Side)

15 Burpees

15 Mat Hop Overs (Total)

15 Skull Crushers

15 Inchworms

100 Running High Knees (Total - 50 Per Side)

 

Tabata Finishers

Complete 8 rounds of 20s, with 10s rest between exercises

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

8 Rounds of Jump Squats

 

Continuous Ab Circuit

30s per exercise, no rest between exercises, change over as soon as you hear the bell chime. Repeat the circuit 2-3 times.

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

Crunches/Sit Ups/Toe Touches

Bicycles

Scissor Kicks

Planks

Download the PDF Workout File HERE

 

Every Minute on the Minute

Complete each exercise within 60 seconds, rest for the remainder of the minute. When the next minute ticks over, start the next exercise. Am to have about 20 seconds of rest before the next minute starts.

Complete 3 Sets, Rest After Every Set

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

 

15-20 Bent Over Rows

15-20 Overhead Presses

15-20 DB Squats

10-12 Stiff Legged Deadlifts

10-12 Burpees

15-20 Push Ups

 

Finisher:

6 Minute AMRAP – As Many Rounds As Possible

Add 2 reps after every round – 2 Reps for round 1, 4 reps for round 2, 6 reps for round 3 etc. until the 6 minute round is over. Keep increasing your reps and aim to go as high as you can in 6 minutes.

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

 

Circuit 1: (6 Minutes)

2 Squat + Presses

2 Biceps Curls

 

Circuit 2: (6 Minutes)

2 Reverse Lunges

2 Triceps Kickbacks/Extensions

 

Ab Work:

See video interval timer HERE (Youtube Link)

Download the Offline File HERE (No internet required after downloading - Right click and select "Save Link As")

40s On, 20s Off

Complete 1 Round

Zombie Sit Ups

Twisting Ab Crunches (L)

Twisting Ab Crunches (R)

Scissor Kicks

Side Planks (L)

Side Planks (R)

Low Planks

High Planks

BONUS

Download the PDF Workout File HERE

5 Minute Finisher

Set timer for 5 minutes

1 Jump Squat

1 Push Up

1 Mountain Climber

Repeat this circuit and increase the reps by 1. Try to get your reps as high as possible until the timer runs out.

 

25-12-6 Sets (Complete 3 Rounds) (10-15 Minutes)

Circuit #1 – Jump Squats (25), DB Squats (12), DB Split Squats (6)

Circuit #2 – Triceps Push Ups (6), Diamond Push Ups (12), Push Ups (25)

 

Abs Finisher

Complete 2-3 Rounds

15 Bicycle Crunches

15 Leg Raises

15 Jack Knifes