Extra/Optional At Home Workout

Extra/Optional At Home Workout Something Extra to add to the 4 week program or do on its own - For those who want an extra challenge!

At Home Body Weight Program 

Length: 4 weeks 

Concept: 7 exercises for 3 rounds total 

Exercises: 

  1. Glute bridge’s - 10 reps 

  2. Inch worms - 10 reps 

  3. Spiderman’s - 10 reps total (*5 per side) 

  4. Plank to push-up - 10 reps total (*make sure to alternate arms) 

  5. Squat and wall slide - 10 reps total 

  6. Mountain climbers - 20 reps total 

  7. Burpee’s - 10 reps total 

Additional Notes: 

  • Try to complete each exercise with little to no rest in btw 

  • Once you have completed the round, take a 2min break rest and rehydrate 

  • Complete 3 rounds total 

Ways to make it more difficult: 

  • Time your workouts, and over the weeks try to beat your previous times 

  • Increase the reps required by multiplies of 5 reps 

  • Increase the total rounds required