Depending on which part of the UK you live in you are currently either in the midst of a lockdown with no access to the gym or you are potentially looking at the possibility of another lockdown coming into effect and facing the same situation of gym free workouts for four long weeks.
Working out at home is something we have all had to become accustomed to this year, whether you’ve been doing them with unwavering enthusiasm or with lacklustre determination, push ups have replaced the bench press and hundreds of jumping squats have taken the place of a few heavy back squats.
You may have been hoping you had seen the last of hand stand wall walks but alas, home workouts are once again the norm, so it’s back to resistance bands and body weight exercises for the time being.
But a lack of equipment doesn’t have to mean a lack of progress, or at the very least it doesn’t mean a regression in progress.
Here at The Protein Works we have put together a 5 day workout split that will keep you in tip top shape, ready for when the gym re open and you can get back to the beloved bench press and squat rack.
The workout has been designed to purposely only utilise bodyweight movements, so that it is accessible to everyone. If however you are fortunate enough to own a set of dumbbells, resistance bands or one or more kettlebells then these can of course be added in where appropriate to make exercises more challenging if, and when, need be.
Remember to record your scores/times for each workout so when you repeat them week after week you have a target to aim for and a score to better.
Lets get into then shall we – your 5 day at home gym plan awaits you.
Warm up
Workout
20 Min AMRAP: set a clock to 20 minutes and complete as many rounds as possible of:
Warm up
Workout
Part 1
Part 2
Warm up
Workout
Part 1
Part 2
Warm up
Workout
For time
50-40-30-20-10 – Perform the prescribed number of reps for each exercise before moving down onto the next rep range on the descending scale
(Perform 10 burpees after the completion of each round)
Warm up
Workout
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