Fitness Workouts

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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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

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"LiveFit, LiveStrong, LiveHealthy!"
-Toby

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