30 Effective Home Workouts for Everyone that Can’t Get to the Box or Gym

EFFECTIVE HOME WORKOUTS 21

AMRAP in 23 minutes

From 0:00-7:00, AMRAP of:

• Burpees

Rest 2 minutes

From 9:00-14:00, AMRAP of:

• Air Squats

Rest 2 minutes

Finally from 16:00-23:00, AMRAP of:

• Burpees

On a 23-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements. From 0:00-7:00, athlete must accomplish max repetitions of Burpees. Rest 2 minutes. Then from 9:00-14:00, athlete must perform max repetition of Air Squats. Rest 2 minutes. Finally, from 16:00-23:00, athlete must accomplish max repetitions of Burpees.

There will be two scores for this workout. Score A is the total number of repetitions completed before the 23-minute clock stops. Score B is the number of Burpees completed in the last set of AMRAP.

Source: depositphotos

WORKOUT 22

5 Rounds for Time

• 15 Ground-to-Overheads (pick load & object)
• 30 Step-Ups (pick height & object)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Athlete can choose any object they can find at home to use for the 15 Ground-to-Overheads and 30 Step-Ups.

Score is the time on the clock when the last round of Step-Ups is completed.

WORKOUT 23

AMRAP in 15 minutes

• 3 Stand-Up Sit-Ups
• 3 Supermans
• 6 Stand-Up Sit-Ups
• 6 Supermans

Continue with this pattern, adding 3 repetitions to each movement every round.

On a 15-minute clock, as many repetitions as possible (AMRAP) perform the prescribed work in the order written. Athlete must accomplish 3 Stand-Up Sit-Ups and 3 Supermans before moving on to 6 Stand-Up Sit-Ups and 6 Supermans, etc. Continue with this pattern, adding 3 repetitions to each movement every round.

To perform the Stand-Up Sit-Up, athlete must perform the standard Sit-Up while laying on the floor and standing up to full extension to complete one repetition.

Score is the total number of repetitions completed before the 15-minute clock stops.

WORKOUT 24

50-40-30-20-10 Reps for Time

• Hand Release Push-Ups
• Standing Knee Raises
• Up Downs

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 50 reps of each movement before moving on to 40 reps and so on.

Score is the time on the clock when the last round of Up Downs is completed.

Movement Standard: For each Up-Down, start standing tall, then drop your hands to the floor and kick your feet out into the Plank position. Immediately hop your feet back up to your hands and stand tall again to complete the repetition.

WORKOUT 25

10 Rounds for Time

• 25 Burpees
• 12 Squats*
• 8 Sit-Ups
• 4 Push-Ups

*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Push-Ups is completed.

WORKOUT 26

21-15-9 Reps for Time
Stiff-Legged Deadlifts (pick load & object)
Left Leg Pistols
Right Leg Pistols
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 reps of each movement before moving on to 15 reps and 9 reps.

Score is the time on the clock when the last round of Right Leg Pistols is completed.

Movement Standard

Stiff-Legged Deadlift: This is similar to a standard Deadlift aside from the barbell moving away from the shin to have less tension on the lower back.

WORKOUT 27

30 Rounds for Time

• 10 Duffel Bag Swings
• 10 Duffel Bag Thrusters
• 10 Duffel Bag Jump Overs

Fill your bag with dirty laundry, or use whatever equipment you’ve got.

With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds.

Score is the time on the clock when the last round of Duffel Bag Jump Overs is completed.

HOW TO PROGRAM BETTER HOME WORKOUTS

Here’s how you can write better home workouts to actually achieve your goals:

1. Write out 6 exercises: 2 upper body, 2 lower body, and 2 core. One of each should be a strength of yours, and one should be a weakness.
2. Test your max reps for each movement. Push it to failure so we can establish a baseline. If the movement is a hold, like a plank, then establish a max time hold.
3. Slowly increase the volume of those exercises over a 6-week period, then re-test, and re-evaluate your choice of movements for the next 6 weeks, rinse, and repeat.

We can create a progression in any movement four different ways.

• Tempo
• Reps and Sets
• Weight
• Workload

Let’s dig a bit deeper.

TEMPO

Creating a progression for tempo simply means making the movement either slower or pausing at a challenging point for a period of time. This means we can perform 5×5 of Bulgarian Split Squat on each leg for week 1, then on week 2 perform the same amount of reps, with a 2 second tempo down, 2 second pause, and a 2 second tempo up.

Week three would be 4 seconds, and so on. This will slowly increase time under tension for a movement, without adding more reps, which can be a great way to build muscle and tendon strength, as well as preventing pain or injury in joints…

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