Advanced At-Home Workouts

Click below to find:

Beginner Isolation Workouts – Exercise At Home

Exercise At Home – Intermediate Workouts

Advanced At-Home Workouts

Warmup

10 min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video! You get the idea! Get your heart rate up and get warm.

2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel.

2 x 5 push up, counter top, knees or toes.

3 x 5 air squats or sit to stands – imagine that wall is in front of you.

Advanced At-Home Workout 1

Warm-up (see above)

Then:

60 sec jog in place, lifting your knees as high as you can

30 sec easy jog in place, no additional rest

5 rounds

Then:

10 x sit up 

10 x leg raise/lower 

10 x  windshield wiper (10 per side) 

rest 30 secs

5 rounds

Then: 

10 x burpee

10 x body rows (a tree branch or playground equipment will also work for this) or Bent Over Row (If you are stuck indoors, fill a backpack with weight, or two water bottles/gallon jugs.)

10 x split jump

minimal rest

5 rounds

Cool Down with some light mobility

Advanced At-Home Workout 2

Warm-up (see above)

Then:

For time:

20 x jumping jack

20 sec plank

20 x air squat

20 sec plank

20 x mountain climber per leg

20 sec plank

20 x lunges in place – 10 per leg

20 sec plank

20 x side plank with a hip lower and lift (count 10 per side)

20 sec plank

20 x squat jumps

20 sec plank

20 x burpees

3:00 min rest

4 rounds

Cool Down with some light mobility

Advanced At-Home Workout 3

Warm-up (see above)

Then:

6 x 30 sec push ups / 30 sec plank (6 min total)

2:00 rest

6 x 30 sec air squat / 30 sec hold in the bottom of the squat (6 min total)

2:00 rest

6 x 30 sec sit ups / 30 sec hold straight legs elevated 6” off the floor (6 min total)

2:00 rest

6 x 30 sec windshield wiper / 30 sec flutter kick (6 min total)

2:00 rest

6 x 30 sec lunges in place / 30 sec “rest” jog in place (6 min total)

2:00 rest

6 x 30 sec bicycles / 30 sec mountain climbers (6 min total)

Cool Down with some light mobility

 

Carolyn Parker

Founder, Instructor, Athlete, Mountain Guide

970-773-3317 work cell

Founder Ripple Effect Training

Coach for Uphill Athlete

AMGA Certified Rock Guide

Gym Jones, Fully Certified Instructor

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