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10 At-Home Workouts

WOD 1

Set a treadmill to the highest incline. Start at a jog for a while. After that, run at a moderate pace for 3 minutes, then run at a more challenging pace for 3 minutes, then run at a very challenging pace for 3 minutes, then run very hard for 1 minute.

If you can hit 8.5 mph at a 15 percent incline, that’s pretty legit. Total work time is 10 minutes. 


*alternatively you can run outside at these intervals


WOD 2

Every minute on the minute for 8 minutes:

10 dumbbell thrusters (40/25 lb.)

20 double-unders  or 40 single-unders (regular skips)


WOD 3 - Tabata Triplet

4 rounds of:

  • 20 seconds of air squats

  • 10 seconds of rest

4 rounds of:

  • 20 seconds of renegade row with push-ups (pull right arm to chest w/ dumbbell, push-up, pull left arm to chest w/ dumbbell, 45/25 lb.)

  • 10 seconds of rest

4 rounds of:

  • 20 seconds of hollow-rock hold

  • 10 seconds of rest

WOD 4 - Burpee Burner

For 10 minutes: Perform 6 burpees every 30 seconds At 10:00, immediately run 1 mile for time


WOD 5

  • 200-m run

  • 12 burpees

  • 200-m run

  • 24 jumping air squats

  • 200-m run

  • 36 sit-ups

  • 200-m run

  • 48 push-ups


WOD 6

8 rounds of:

  • 30-second handstand hold (can have feet against wall or box)

  • 10 squats


WOD 7

8 rounds of:

  • 8 weighted sit-ups (keep the weight at arms’ length between you and the ceiling throughout the entire range of motion)

  • 4 push-ups

  • 30 seconds of plank


WOD 8

As many reps as possible in 10 minutes of:

  • 15 lunges

  • 10 push-ups

  • 15 lunges

  • 20 sit-ups


WOD 9

From 0:00 to 3:00, 2 rounds of:

  • 10 push-ups

  • 10 jumping squats

From 3:00 to 6:00, 2 rounds of:

  • 12 push-ups

  • 12 jumping squats

From 6:00 to 9:00, 2 rounds of:

  • 14 push-ups

  • 14 jumping squats

And so on. Follow the same pattern for as long as possible.


WOD 10:

As many reps as possible in 4 minutes of:

  • 25 jumping jacks

  • 3 burpees

Then, with no rest, as many reps as possible in 4 minutes of:

  • 10 sit-ups

  • 5 push-ups


Did you like these workouts? If you are looking for a more customized approach or extra accountability, apply for our remote personal training program.


https://forms.gle/TDnmkTuEhk18XJaU6


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