Advanced at Home Workout
All exercises listed under group A are to be performed as a circuit, completing the desired number of reps for each exercise before moving to the next, after the last exercise restart the circuit. After completing the desired number of rounds per circuit, move on to group B and follow suit; do this for all subsequent groupings.
A1. 5 all out sprints
A2. 5 max vertical jumps
B1. Multi Pause or Tempo Push Up (Click Here for Youtube tutorial)
x10 Reps
B2. Isometric Towel Row (Click Here for Youtube tutorial)
x10-20 Seconds
B3. Isometric Single Leg Romanian Deadlift (Click Here for Youtube tutorial)
x10-20 Seconds
B4. Isometric Split Squat (Click Here for Youtube tutorial)
x10-20 Seconds
B5. Isometric Squat (Click Here for Youtube tutorial)
x10-20 Seconds
COMPLETE 2-3 ROUNDS
C1. Foot Elevated or Military Standard Push Up (Click Here for Youtube tutorial)
x8-12 Reps
C2. Band Row (Click Here for Youtube tutorial)
x15-20 Reps
C3. Banded Single Leg Romanian Deadlift or Banded Romanian Deadlift (Click Here for Youtube tutorial)
x8-12 Reps
C4. Lateral Lunge or Rear Foot Elevated Split Squat (Click Here for Youtube tutorial)
x8-12 Reps
C5. Multi Pause Squat (Click Here for Youtube tutorial)
x8-12 Reps
COMPLETE 4-6 ROUNDS
D1. Carry Variation (Click Here for Youtube tutorial)
x1 minute
COMPLETE 2-3 ROUNDS