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.

Day 1- Upper body

Warm up

  • 2 rounds
  • 10 x press ups
  • 15 x down ups
  • 20 x mountain climbers

Workout

20 Min AMRAP: set a clock to 20 minutes and complete as many rounds as possible of:

  • 10 x pike press
  • 10 x lying superman back extensions
  • 10 x press up
  • 10 x crunches

Day 2- Lower body

Warm up

  • 10 Min AMRAP- set a clock to 10 minutes and perform exercises back to back with no/minimal rest for duration
  • 15 x Bodyweight squats
  • 10 x Curtsey lunges (5 lunges each leg)

 Workout

Part 1

  • For time: Perform the below prescribed number of reps in the fastest time possible
  • 300 bodyweight squats
  • Every minute on the minute perform a total of 10 x reverse lunges

Part 2

  • For time: Hold wall sit position for as long as possible. Rest 1 minute between each set.
  • 3 x Wall sit

Day 3- Full body

Warm up

  • 2 rounds
  • 10 x press ups
  • 15 x down ups
  • 20 x bodyweight squats

Workout

Part 1

  • 30 Min alternating EMOM – Perform each movement for the entirety of the minute, alternating between the three at the start of each minute for a total of 30 minutes
  • 1st minute – High knees on the spot
  • 2nd minute – Plank
  • 3rd minute – Rest

Part 2

  • EMOM – Burpee ladder.  Starting at 0:00 perform one burpee, then every minute afterwards add an additional burpee. Continue until you can no longer hit the prescribed number of reps within the minute
  • 0.00 min: 1 burpee
  • 1.00 min: 2 burpees
  • 2.00 min: 3 burpess

Day 4 – Upper body

Warm up

  • 2 rounds
  • 10 x press ups
  • 15 x down ups
  • 20 x mountain climbers

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

  • Sofa/chair dips
  • Press ups
  • Crunches

(Perform 10 burpees after the completion of each round)

Day 5 – Lower body

Warm up

  • 5km run (complete at an easy pace – breathing heavy but still able to hold a conversation)

 Workout

  • 10 rounds for time – Perform 10 reps for each exercise before moving on to the next. Complete all 400 reps as quickly as possible.
  • 10 x Bodyweight reverse lunge
  • 10 x bodyweight lunge jumps
  • 10 x bodyweight squat
  • 10 x bodyweight squat jump

 

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