fbpx

At home work out

We have provide a full body, body weight orientated fat loss program. 

You will finish off your session with energy system training. Find the nearest oval or if your backyard is big enough? for sprints. 

Use the Tabata method: Work for 20 seconds/rest for 10 seconds x 8 sets = 4 minutes, 1 minute rest by 4 rounds. Enjoy! 

A1 - Split Squat

Week

Sets

Reps

Tempo

Rest

1

4

10-12

3010

45

2

4

10-12

3010

45

3

4

10-12

3010

45

4

4

10-12

3010

45

A2 - Push-up

Week

Sets

Reps

Tempo

Rest

1

4

10-12

3010

45

2

4

10-12

3010

45

3

4

10-12

3010

45

4

4

10-12

3010

45

B1 - Floor bridge (two legs up, one leg down)

Week

Sets

Reps

Tempo

Rest

1

3

10-12

2010

45

2

3

10-12

2010

45

3

4

10-12

2010

45

4

4

10-12

2010

45

B2 - Renegade Row

Week

Sets

Reps

Tempo

Rest

1

3

10-12 each side

3010

45

2

3

10-12 each side

3010

45

3

4

10-12 each side

3010

45

4

4

10-12 each side

3010

45

C - Crunches (feet up on a bench)

Week

Sets

Reps

Tempo

Rest

1

3

10-12

2010

45

2

3

10-12 

2010

45

3

4

10-12 

2010

45

4

4

10-12 

2010

45

D - ENERGY SYSTEM - Tabata, Oval sprints.  

Week

Sets

Reps

Tempo

Rest

1

1

20 Min

  

2

1

20 Min

  

3

1

20 Min

  

4

1

20 Min