Home Push
5 Mins Sweaty Warm-Up (Follow Along)
A1: Scapular Push-ups
2 x 10 reps
Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. If this is too challenging regress the movement and do it standing with hands in front of you.
A2: Prayer Squat Routine
2 x 10 reps
Easy: Hands holding something in front. Medium: Heel elevated pushing knees out. Difficult no heel elevation. For each variation try to get the knees as far out as possible while this hips stay low and close to the floor.
B1: Push-Ups
3 x 8-10 reps
Full range - using blocks or books if you have something right at home!
B2: Reverse lunge to hop
3 x 10 reps
Jump on as many as possible!!
C1: Tricep Extensions
3 x 10 reps
Do the floor version! We did these AGES ago. Should all be felt in the triceps.
C2: Squat Jumps!
3 x 10 reps
More jumping. Go high! Don’t make them easy - jump as high as possible on each one.
ABS Finisher
3 rounds, try to rest as little as possible between exercises & rounds.
D1: Baby Crunches
3 x 15 reps
Don’t let the neck drive this motion, it should all come from the abs. To make it more difficult start to straighten the arms. Never allow the lower back to arch or lift from the floor.
D2: Side Plank Reps
3 x 10 reps
Stay on the elbow for now and try to get hips as close to the floor as possible.
D3: Arch Ups
3 x 15 reps
Try to arch up maximally lifting chest and knees of the floor. If the neck hurts or feels uncomfortable tuck the chin to chest but still try to arch through the rest of the back.