Training5 Challenging Home Workouts Written by Josh Beet19th March 202012th January 2021 Can’t make it to the gym? No problem! Performing smart is all about thinking on your feet, adapting and problem solving. PhD Ambassador @joshbeetfitness has prepared 5 challenging home workouts that require zero equipment yet seriously test your mental strength. Workout 1 1. AMRAP – 5 minutes – Push ups x10 reps – Crunches x10 reps – Sit outs x10 reps – Chest to floor burpees x3 reps Repeat 2. SUPERSET – Walking lunges 3×20 reps – Body weight squats 3×20 reps 3. SUPERSET – Glute bridges 4×10 reps – Alternate split squats 4×8 reps (each leg) Workout 2 1. EMOM – 10 minutes – Push ups x8 reps – Chair tricep dips x12 reps 2. TRISET – Inverted shoulder press 3×10 reps – Crucific holds 3×30 seconds (hold big bottled water) – Side Raises 3×20 reps (hold big bottled water) 3. SUPERSET – Plank hold to reach out 4×12 reps – Alternate punches 4×30 seconds (hold big bottled water) Workout 3 1. EMOM – 12 minutes – Fast feet up to the top of your stairs (single steps) x2 sets 2. AMRAP – 5 minutes – Ski squat hold 30 seconds – Cossack squats x12 reps – Air squats x6 reps Rest for 20 seconds 3. SUPERSET – Alternate step ups (use couch or chair) 5×20 reps – High knees 5×15 seconds (maximum intensity) Workout 4 1. TRISET – Sit outs 4x16reps – Decline push ups 4×12 reps – Inverted rows 4×10 reps (on table if possible) 2. SUPERSET – Bent over reverse fly’s 4×15 reps – Tricep kick backs 4×20 reps (Use big bottled water for both) 3. AMRAP – 6 minutes – Front raises x10 reps – Bicep curls x12 reps – Thrusters x10 reps Rest for 20 seconds (Use big bottled water for all) Workout 5 1. TRISET – Side plank (left) 30 seconds – Side plank (right) 30 seconds – Front plank 30 seconds Repeat x4 times 2. SUPERSET – Lateral lunges (resting foot on chair) 3×12 (each leg) reps – Alternate reverse lunges 3×20 reps 3. TRISET – Surrender squats 4×12 reps – Skaters 4×20 reps – V-ups 4×12 reps Written by Josh Beet Josh is an Online Fitness Trainer & qualified Sports & Exercise Therapist Bsc (Hons) Read Next Training THE BENEFITS OF COLD WATER THERAPY While the idea of immersing yourself in cold water may seem daunting, there’s fascinating scientific research suggesting that this chilling experience can offer significant benefits for your mood and cognition. Training COMPOUND LIFTS What are the primary compound lifts, what muscles do they target, how often should you perform them (including reps and sets)? TrainingNutrition Cardiovascular Conditioning Cardiovascular conditioning – the benefits of cardio, what are zones and how often you should do it.
