Fitness Workouts

Home Workout #13

3/30/2020

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Warm up (5-10 minutes)

1) 3 Rounds

20x BW Squats
20x Mountain Climbers
20x Walking Lunges
10x Burpees

2) 3 Rounds

10x Lateral Lunges
20x Vertical Jump to Tuck Jump (the set counts as 1 rep)
20x Sumo Squat
20x High Knees (Each Side!)

3) 2 Rounds

20x Groucho Walk Forward (a favorite of mine from P90X!)
20x Groucho Walk Backward
20x Jumping Jacks
20x Front Kicks (each side)

4) 1 Round

25x Abduction- on each side
25x Fire Hydrants on EACH side
25x Donkey Kicks on EACH side
25x Supermans
25x Hip Bridges

Cool Down & Stretch (5-10 min)

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

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Home Workout #12

3/29/2020

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1. Cardio Interval Training: 30 Minutes - Use a watch or interval timer app to track time.

90s Run at a fast pace for (minute and a half)
60s Recover (slow jog/very fast walk) 1 min.
Keep repeating this until you complete the 30 minutes. The time will go by faster than you think because you will be watching the clock.

2. Core:

:60s Jackknife Crunch (30s on each side)
50x Bench Crunches
40x Supermans
35x Scissor Kicks
:30s Side Plank - L
25x Reverse Crunches
:20s Low Plank
25x Crunches Legs Up (as straight as you can make them)
:30s Side Plank - R
:35s Flutter Kicks
40x Bicycle crunches
50x Sea Turtle Extensions
:60s Jackknife Crunch (30s on each side)

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Home Workout #11

3/29/2020

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1) 25 Min AMRAP

300m Run -or- 90 sec. High Knee Run
15x DB Romanian Deadlifts
15x Walking Lunges *
300m Run -or- 90 sec. High Knee Run
10x DB Hang Squat, Clean, Press
15x Push Up

2) 3 Rounds - 30 sec. each exercise

Scissor Kicks
Flutter Kicks
Bicycle Crunches
Spiderman Planks
Iso Hold Hip Bridges

3) 3 Rounds

30x Side Lying Abductions or Seated Band Abductions - R/L
20x Fire Hydrants - R/L
20x Donkey Kicks - R/L

4) 3 Rounds - 30 Sec. each

:60s Opposite hand, opposite leg Extensions
:30s Side plank - R/L
:60s Low Plank, Single Leg Lifts, Alternating - R/L
:30s Hip Bridges

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You must complete these in order, and finish ALL 100 reps. You can break the exercises into different reps (ex 25 reps instead of 100, but you must do 25 reps of each exercise in a row, and then go back and complete 3 more sets.) Minimal rest periods!! Have fun! Don’t forget to cool down when you are done.

100x Jumping Jacks
100x Alternating Reverse Lunges
100x Push-ups
100x Squat Jumps
100x Dips (use a chair or bench)
100x Vertical Jumps
100x Inchworms
100x Alternating Front Kicks
100x Prisoner Squats (be quick about these!)
100x Supermans
100x Mountain Climbers *
100x Crunches (Legs down)
100x Bicycle Crunches *

"LiveFit, LiveStrong, LiveHealthy!"
-Toby
Link to Workout Abbreviations

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Home Workout #9

3/26/2020

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Complete this ENTIRE circuit at one time in your best time possible (with perfect form). Use modifications and scale when necessary.

0.5 mile (800 meters) Run
10x Full Sit-ups
40x Box Jumps (replace with 40 burpees or 40 step-ups per side)
20x Full Sit-ups
30x Box Jumps (replace with 30 burpees or 30 step-ups per side)
0.25 mile (400 meters) Run
30x Full Sit-ups
20x Box Jumps (replace with 20 burpees or 20 step-ups per side)
40x Full Sit-ups
10x Box Jumps (replace with 10 burpees or 10 step-ups per side)
0.5 mile Run

"LiveFit, LiveStrong, LiveHealthy!"
-Toby
Link to Workout Abbreviations

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Home Workout #8

3/25/2020

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Complete this ENTIRE workout in your best time possible. Modify anything needed (for example rep count, distance on the ¼ mile etc, and even the exercise itself if you have any limitations.)

0.25 mile Run
25x Fwd Lunges *
0.25 mile Run
50x Dips on a bench or Chair
0.25 mile Run
25x DB Single Arm Rows (bicycle crunches if you don't have weights)
0.25 mile Run
50x Squats, BW
0.25 mile Run
50x Bicep Curls (push ups if you don't have weights)
0.25 mile Run
25x MTN Climbers *
0.25 mile Run
25x Lunges *
0.25 mile Run

Additional Workout Notes:

Workout focus: Endurance
Substitute the run with any piece of cardio equipment you might have at home.
0.25 miles is equal to 400 meters.
* L/R = 1 Rep
You can estimate your 0.25 mile to something simple such as running a lap around the block.

"LiveFit, LiveStrong, LiveHealthy!"
-Toby
Link to Workout Abbreviations

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Home Workout #7

3/23/2020

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1) 7 Rounds x 7 reps each exercise

Pike Push Up
Vertical Jump + Tuck Jump (7 each)
Inch Worms
BW Squats
Straight Leg Sit Ups
Reverse Lunges *

2) 5 Rounds

8x Close Grip Push Up
8x DB Bent Over Wide Row
8x Goblet Squat w. Pause
8x KB or DB Swing

3) Death By Burpee Challenge

Minute 1 - 3x Hand Release Burpees
Minute 2 - 4x Hand Release Burpees
Minute 3 - 5x Hand Release Burpees
Every minute add a rep and go until you can't complete all the reps within the minute.

"LiveFit, LiveStrong, LiveHealthy!"
-Toby
Link to Workout Abbreviations

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My Top At-Home Fitness Equipment Recommendations

3/23/2020

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If you are going to get serious about working out at home, there are many things to consider such as - What will your primary workout space be? Will it be your garage? Are you sharing your workout space with your living room? Do you have a spare bedroom to designate as your workout area or "home gym"?

A few years ago I was fortunate enough to have a spare bedroom and built up a pretty decent home gym. I'll list the equipment I had below (it wasn't too shabby as far as home gym goes. First, I want to make my top recommendations for essential at-home gym equipment that is worth investing in.

Here is the Full List for your convenience. Full descriptions follow

Dumbbells (hand weights)
Bow Flex Select Tech 550 Adjustable Weights
Resistance Band Set
Sliders
Foam Flooring
TRX Resistance Training Strap
Dip Station
Kettlebells by Onnit or KB Kings
Peloton
Row Machine
Exercise Bike
Yoga Mat
Swiss Ball
Resistance Bands
Yoga Ball (Swiss Ball)
Beachbody On-Demand Fitness Workouts
Squat Rack
Bar
Glute Bands
Step Bench
Adjustable Bench

1. A Set of Dumbbells
Everyone has their own starting point when it comes to fitness and resistance training but the very first thing I would invest in is a set of basic dumbbells (DBs). There are lots of options here but I would look for ones with a rubber coating or rubber hex shaped heads. This set of amazon basics with weights ranging from 3-8 pounds are ok but most of you will need more weight (I hope).

Instead I highly recommend investing in a set of DBs that will last you the duration of your fitness journey - ones that have rubber hex. Weights will vary depending on your individual starting point of your fitness journey but I recommend the following paired sets to start out:

5 - 8 - 10 - 12 - 15 - 20 - 25 lbs. is ideal in my opinion.
I have found that if you are a lady having the 8 lb and the 12 lb dumbbells are handy.

Dumbbells cost about $1 to $1.25/lb so you're looking at roughly a $240 investment. Keep an eye out for sets at Costco, Amazon or at your local second hand store for better deals.

5 - 10 - 15 - 20 - 25 lbs. is a little more cost effective, about $190. A rack for storage is handy too but not necessary up front.

A GREAT option that I highly recommend is the BowFlex SelectTech 552 adjustable DBs. 552 means that they are adjustable in weights from 5 lbs to 52 lbs. in 2.5 lb incriminates. A perfect option for anyone looking to save space and money. I personally have the 1090s, adjustable from 10 lbs to 90 lbs. in 5 lb increments. They are awesome!

Rubber Hex DBs

Bowflex

While we're on the topic of recommendations, here are a couple things I DON'T recommend. Don't get adjustable dumbbells like these chrome ones. They are not convenient to adjust the weights. It takes forever to spin the collars on and off each side of each dumbbell. A huge pain in the ass.

I also recommend avoiding the solid iron DB's. They are often very cost effective, however, after time the paint will flake off and it's rather annoying especially when a paint chip gets in your eye. Rubber is the way to go. I learned this the hard way. I have a couple pairs where the DBs came loose from the handles too. Once the paint chips off they have a tendency to rust. They are harder on your flooring too vs. the rubber ones.

Don't get these!

Don't purchase these

Iron Dumbbells

2. Yoga Mat or Foam Flooring
Everyone needs a nice soft floor especially if you are working out on a hard wood flooring. Get a moderate to high quality mat. You will end up replacing a cheap mat sooner than you think. Cheaper mats will tend to flake or stick to your floor, even your feet. I don't suggest purchasing the most expensive mat but definitely spend the extra bucks for a good mat that won't be a nuisance for you shortly after your purchase.

A basic puzzle mat flooring is a great way to designate a workout area with a bench, makes a great spot to set DBs and other equipment. Easy to assemble in a custom shaped and are cost effective at about $20-$25 for 24 sq ft area. Amazon and Costco are my go-to sites to pick these up.

3. Dip/Pull Up Stand
No workout is complete with the ability to do quality pull ups and dips.

4. TRX
TRX stands for Total Body Resistance Exercise. One of my favorite pieces of workout equipment. These suspension training straps are a daily use with clients in the gym and super easy to use utilize in a home gym setting. Workout movements use your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability. So whether you want to build strength, lose fat, improve endurance or flexibility, the TRX Suspension Trainer can be used to achieve any fitness goal. By simply leveraging your body weight to perform hundred of exercises, you get a full body workout, while simultaneously working your core. And because you’re working with one training tool, and can adjust your weight on the fly by stepping towards or away from the anchor point. You can minimize training time by switching from one exercise to the next in just seconds. The only 2 downfalls to owning a TRX is you need to have a sturdy door or place to hang it from. The other 'con' to utilizing the a suspension training strap is that strength gains may be limited. However, owning a TRX in conjunction with a decent set of dumbbells will provide you with endless workout possibilities!

5. Kettlebells
Take advantage of mind blowing benefits from a small set of kettlebells. KBs are one of the best ways to work your posterior chain - low back, glutes, and hamstrings. The benefits are endless! There are tons of KBs on the market but my favorite are the ones from KB Kings.

CARDIO EQUIPMENT:

6. Peloton Bike
My wife has owned one of these bikes for about 6 years now and the user experience is pretty damn amazing! There are other good exercise bikes such as an Airdyne and upright style spin bikes. It all depends on what you want to use them for. I recommend avoiding the "recumbent" style bikes if possible.

7. Treadmill
Yup, just a good old treadmill for indoor running or walking. Take advantage of walking on an incline which is why I recommend finding one that does incline up to 15% and if you can find one that inclines higher... even better. I prefer Nordictrack or Peloton but there are lots of good brands out there.

8. Rowing Machine or SkiErg

Row Machine

Ski Erg

Yoga Mat

Puzzle Matt/Flooring

Dip Bars

TRX - Upper Body Example Use

TRX Lower Body Example Use

Kettlebell

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Home Workout #6

3/23/2020

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1) AMRAP - 8 Min

10x BW Squats
10x Standing Ground to Sky Touches
10x Side Lunges *
5x Inch Worms

2) AMRAP - 8 Min

10x High Knee Run *
10x Squat + Tuck Jumps
10x Half Burpees, no Jump

3) AMRAP - 10 Min

8x Hand Release Burpees
10x SL Reachers - R/L
10x Flutter Kicks

4) AMRAP - 4 Min

20x DB Squat Press
100x Jump Rope (or 50 Jumping Jacks)

5) AMRAP - 10 Min: 45s Work / 15s Rest

Jack Knife, Right Leg
Bicycle Crunches
Jack Knife, Left Leg
Oblique Crunches - L
Superman Hold
Plank
Oblique Crunches - R
Reverse Crunches
Side Plank w. Hip Drop - R/L

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

Link to Workout Abbreviations

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Home Workout #5

3/22/2020

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1) AMRAP - 10 Minutes

8x Squat Jump
8x DB Single Arm Row - R/L
16x Bicycle Crunches *

2) AMRAP - 10 Minutes

4x DB Lateral Lunges *
8x Bench Dips
16x MTN Climbers *

3) AMRAP - 10 Minutes

8x DB Bulgarian Split Squats - R/L
8x Push Ups
8x Single Leg Hip Thrusts - R/L
8x Sit Ups
8x Catcher's Burpee

See Exercise preview below

#metcon #workout #fitness #AMRAP #EMOM #fatloss #bootcamp #wod #crosstrain #homeworkout #tobyfit #tmfitness #workoutathome #fitstronghealthy #livefitstronghealthy

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

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Home Workout #13

Home Workout #12

Home Workout #11

Home Workout #10

Home Workout #9

Home Workout #8

Home Workout #7

My Top At-Home Fitness Equipment Recommendations

Home Workout #6

Home Workout #5

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