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    .Archmatt Wenning - 10 Week at Home Workout

    Uploaded by

    arthax123
    This 10 week at-home workout program provides body weight and household item exercises for each day targeting different areas of the body. The workouts are designed to be completed at home and include warmups, main movements, and accessory circuits taking 1 hour or less. The program progresses over 10 weeks by increasing reps, sets, and adding tempo variations to challenges.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    .Archmatt Wenning - 10 Week at Home Workout

    Uploaded by

    arthax123
    1K views23 pages
    This 10 week at-home workout program provides body weight and household item exercises for each day targeting different areas of the body. The workouts are designed to be completed at home and include warmups, main movements, and accessory circuits taking 1 hour or less. The program progresses over 10 weeks by increasing reps, sets, and adding tempo variations to challenges.

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    Original Title

    _.archMatt Wenning - 10 Week At Home Workout

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    This 10 week at-home workout program provides body weight and household item exercises for each day targeting different areas of the body. The workouts are designed to be completed at home and include warmups, main movements, and accessory circuits taking 1 hour or less. The program progresses over 10 weeks by increasing reps, sets, and adding tempo variations to challenges.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views23 pages

    .Archmatt Wenning - 10 Week at Home Workout

    Uploaded by

    arthax123
    This 10 week at-home workout program provides body weight and household item exercises for each day targeting different areas of the body. The workouts are designed to be completed at home and include warmups, main movements, and accessory circuits taking 1 hour or less. The program progresses over 10 weeks by increasing reps, sets, and adding tempo variations to challenges.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 23
    At a glance
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    The key takeaways are that this document provides a 10-week at-home workout program that can be done with minimal or no equipment and focuses on full-body exercises. The workouts are intended to help people stay active and fit during quarantine when gyms are closed.

    The overall structure and format of each workout includes a warm-up, main movement/exercise, and accessory circuit. Time ranges are provided for each section to help plan the workout. The workouts are split into upper body, lower body, and total body focus across 3 days per week.

    Some of the main exercises included are squats, pushups, rows, lunges, planks, and swings. Variations like tempo, single-leg, and decline are incorporated over the weeks to challenge the body in different ways.

    10 WEEK AT-HOME WORKOUT PROGRAM

    WHY WE CREATED
    THIS AT-HOME
    WORKOUT PLAN
    Over the past few weeks things have become difficult
    from being quarantined at home and many of our
    normal resources such as the gym have been closed
    down. In order to help people out, we have developed
    the following program that can be done at home. These
    exercises can be done with body weight and everyday
    household items like books, a gallon of milk, etc. You
    can use bands and weights if you have them at home,
    we just wanted to give you some alternatives just in
    case you don’t have any equipment available to you.
    The only limit to the resistance is your imagination.

    The following workouts should take no more than an


    hour all together from beginning to end. We have
    established time limits on each section of the workout
    as a guide to show you how long each exercise should
    take and plan your rest accordingly. If you struggle to
    finish that is fine. Do the best you can and move on to
    the next portion.

    As we always say, modify, don’t miss!!!!

    Enjoy the workouts and make sure you are staying


    safe!

    - TEAM WENNING STRENGTH

    1
    WENNING STRENGTH

    AT HOME CORONA WORKOUTS


    WEEK 1
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    2X25 BODY WEIGHT SQUATS
    2X25 BODY WEIGHT GLUTE BRIDGES
    2X30 SECOND PLANKS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    KB SWINGS OR WEIGHT GOBLET SQUATS


    100 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (10-15 MINUTES)


    SINGLE LEG RDL’S 3X10 EACH SIDE
    LUNGES 3X10 EACH SIDE
    REVERSE PLANKS 3X30 SECONDS

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    2X25 PUSHUPS
    2X25 BENT OVER ROWS
    -BANDED OR WEIGHTED
    2X25 BENT OVER KICKBACKS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)


    PUSHUPS
    100 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (10-15 MINUTES)


    PLANKS SHOULDER TAPS 3X10 EACH SIDE
    SINGLE ARM BENT OVER ROWS 3X20
    LATERAL RAISES 3X10

    2
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    BACK PACK GOOD MORNINGS 3X20
    BENT OVER ROWS 3X20
    WINDMILLS 3X6 EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    TEMPO GOBLET SQUAST 5X6


    -EACH REP 5 SECONDS DOWN 5 SECONDS UP

    TEMPO PUSHUPS 5X6


    -EACH REP 5 SECONDS DOWN 5 SECONDS UP

    ACCESSORIES (CIRCUIT) (10-15 MINUTES)


    PALMS UP FRONT RAISES 3X10
    -5 SECONDS UP, 5 SECONDS DOWN
    STANDING CALF RAISES 3X10
    -5 SECOND UP, 5 SECONDS DOWN
    BIRD DOGS 3X6 EACH SIDE
    -5 SECONDS OUT 5 SECONDS IN

    3
    WENNING STRENGTH

    WEEK 2
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    1X30 BODY WEIGHT SQUATS
    1X30 BODY WEIGHT GLUTE BRIDGES
    1X30 SECOND PLANKS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    KB SWINGS OR WEIGHT GOBLET SQUATS


    125 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    SINGLE LEG BRIDGES 3X20 EACH SIDE
    SIDE PKANKS 3X1MIN EACH SIDE
    REVERSE LUNGES 3X10 EAHC SIDE

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    1X30 PUSHUPS
    1X30 BENT OVER ROWS
    -BANDED OR WEIGHTED
    1X30 BENT OVER KICKBACKS
    -DOUBLE ARM, USE SOMETHING SEMI WEIGHTED

    MAIN MOVEMENT(15-20 MINUTES AT MOST)


    PUSHUPS
    125 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (10-15 MINUTES)


    LAYING PULL OVERS 3X20
    RENEGADE ROWS 3X10 EACH SIDE
    BENCH DIPS 3X20

    4
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    BACK PACK GOOD MORNINGS 2X30
    BENT OVER ROWS 2X30
    WINDMILLS 2X10 EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    TEMPO GOBLET SQUAST 5X3


    -EACH REP 10 SECONDS DOWN 10 SECONDS UP

    TEMPO PUSHUPS 5X3


    -EACH REP 10 SECONDS DOWN 10 SECONDS UP

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    SPLIT SQUATS 3X10 EACH SIDE
    -5 SECONDS UP, 5 SECONDS DOWN
    SINGLE ARM ROWS EACH SIDE 3X10
    -5 SECOND UP, 5 SECONDS DOWN
    SIDE LAYING TRICEP EXTENSIONS 3X10 EACH SIDE
    -5 SECONDS OUT 5 SECONDS IN

    5
    WENNING STRENGTH

    WEEK 3
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    1X35 BODY WEIGHT SQUATS
    1X35 BODY WEIGHT GLUTE BRIDGES
    1X1MIN SECOND PLANKS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    KB SWINGS OR WEIGHT GOBLET SQUATS


    150 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    WEIGHTED RDL’S 3X20
    STEP UPS 3X10 EACH SIDE
    CAFL RAISES 3X30

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    1X35 PUSHUPS
    1X35 BENT OVER ROWS
    -BANDED OR WEIGHTED
    1X35 BENT OVER KICKBACKS
    -DOUBLE ARM, USE SOMETHING SEMI WEIGHTED

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    PUSHUPS
    150 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    BENT OVER Y-RAISES 3X30
    HAMMER CURLS 3X30
    BW SKULL CRUSHERS 3XFAIL

    6
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    BACK PACK GOOD MORNINGS 1X40
    BENT OVER ROWS 1X40
    WINDMILLS 1X10 EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    TEMPO GOBLET SQUAST 6X3


    -EACH REP 10 SECONDS DOWN 10 SECONDS UP

    TEMPO PUSHUPS 6X3


    -EACH REP 10 SECONDS DOWN 10 SECONDS UP

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    LATERAL LUNGES 3X5 EACH SIDE
    -5 SECONDS UP, 5 SECONDS DOWN
    GLUTE BRIDGES 3X10
    -5 SECOND UP, 5 SECONDS DOWN
    PLANKS 3X1MIN
    RAISING HAND AND FEET THROUGHOUT THE EXERCISE

    7
    WENNING STRENGTH

    WEEK 4
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    4X15 STEP UPS EACH SIDE
    4X15 SINGLE LEG BRIDGES EACH SIDE
    4X30 SIDE CRUNCHES EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    REAR FOOT ELEVATED SPLIT SQUATS


    4X15 EACH SIDE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    CALF RAISES 3X20
    RDL’S 3X20
    COPENHAGEN ADDUCTIONS 3XFAIL EACH SIDE

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    4X25 INCLINE PUSHUPS
    4X25 BENT OVER ROWS
    -BANDED OR WEIGHTED
    -4X25 CHAIR DIPS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)


    RELEASE PUSHUPS
    THUMBS IN LEVEL WITH EYEBROWS
    LOWER ALL THE WAY TO THE GROUND
    HANDS RELEASED, OUT TO THE SIDE, THEN BACK IN
    4X20

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    FLOOR SLIDES 3X10-15
    INVERTED ROWS 3XFAIL
    BW SKULL CRUSHERS 3XFAIL

    8
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    FROG BRIDGES 3X20
    BENT OVER ROWS 3X20
    OBLIQUE BENDS 3X20

    MAIN MOVEMENT(15-20 MINUTES AT MOST)


    TEMPO RDL’S 3X10
    -EACH REP 5 SECONDS DOWN 5 SECONDS UP

    INCLINE PUSHUPS 3X10


    -EACH REP 5 SECONDS DOWN 5 SECONDS UP

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    LATERAL RAISES 3X6
    -5 SECONDS UP, 5 SECONDS DOWN
    LATERAL STEP UPS 3X6 EACH SIDE
    -3 SECONDS UP, 3 SECONDS DOWN
    PLANKS 3XFAIL

    9
    WENNING STRENGTH

    WEEK 5
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    4X15 STEP UPS EACH SIDE
    4X15 SINGLE LEG BRIDGES EACH SIDE
    4X30 SIDE CRUNCHES EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    REAR FOOT ELEVATED SPLIT SQUATS


    5X10 EACH SIDE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    CRUNCHES 3X100
    COPENHAGEN ADDUCTIONS 3XFAIL EACH SIDE

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    4X25 INCLINE PUSHUPS
    4X25 BENT OVER ROWS
    -BANDED OR WEIGHTED
    -4X25 CHAIR DIPS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    RELEASE PUSHUPS
    THUMBS IN LEVEL WITH EYEBROWS
    LOWER ALL THE WAY TO THE GROUND
    HANDS RELEASED, OUT TO THE SIDE, THEN BACK IN
    5X20

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    FLOOR SLIDES 4X10-15
    SIDE LAYING TRICEP EXTENSIONS 4X10
    INTERNAL EXTERNAL ROTATIONS 4X10 EACH DIRECTION

    10
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    FROG BRIDGES 3X20
    BENT OVER ROWS 3X20
    OBLIQUE BENDS 3X20

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    TEMPO RDL’S 4X10


    -EACH REP 3 SECONDS DOWN 3 SECONDS UP

    INCLINE PUSHUPS 4X10


    -EACH REP 3 SECONDS DOWN 3 SECONDS UP

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    FRONT RAISES 3X6
    -5 SECONDS UP, 5 SECONDS DOWN
    OBLIQUE BENDS 3X8 EACH SIDE
    -3 SECONDS UP, 3 SECONDS DOWN
    PLANKS 3XFAIL

    11
    WENNING STRENGTH

    WEEK 6
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    4X15 STEP UPS EACH SIDE
    4X15 SINGLE LEG BRIDGES EACH SIDE
    4X30 SIDE CRUNCHES EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    REAR FOOT ELEVATED SPLIT SQUATS


    5X8 EACH SIDE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    FORWARD REVERS LUNGES 3X10 EACH SIDE
    GLUTE BRIDGE HOLDS 3X1MIN

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    4X25 INCLINE PUSHUPS
    4X25 BENT OVER ROWS
    -BANDED OR WEIGHTED
    -4X25 CHAIR DIPS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)


    RELEASE PUSHUPS
    THUMBS IN LEVEL WITH PECS
    LOWER ALL THE WAY TO THE GROUND
    HANDS RELEASED, OUT TO THE SIDE, THEN BACK IN
    5X20

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    BW SKULL CRUSHERS 3XFAIL
    BANDED PULL APARTS 3X20
    HAMMER CURLS 3X20

    12
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    FROG BRIDGES 3X20
    BENT OVER ROWS 3X20
    OBLIQUE BENDS 3X20

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    TEMPO RDL’S 6X8


    -SLIGHT PAUSE AT THE BOTTOM

    INCLINE PUSHUPS 6X10


    -SLIGHT PAUSE AT THE BOTTOM

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    SIDE PLANKS 3X1MIN EACH SIDE
    FARMERS WALKS 3X50 YARDS EACH SIDE
    BENT OVER ROWS 3X20

    13
    WENNING STRENGTH

    WEEK 7
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    3X25 BODY WEIGHT SQUATS
    3X25 BODY WEIGHT GLUTE BRIDGES
    3X30 SECOND LEG LIFT HOLDS
    -JUST A COUPLE INCHES OFF THE GROUND, LEGS STRAIGHT

    MAIN MOVEMENT(15-20 MINUTES AT MOST)


    KB SWINGS OR WEIGHTED GOBLET SQUAT
    100 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    LATERAL LUNGES 3X10 EACH SIDE
    STAIR CALF RAISES 3XFAIL

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    3X25 PUSHUPS
    3X25 BANDED PULL OVERS
    3X25 BENT OVER KICKBACKS
    -DOUBLE ARM, USE SOMETHING SEMI WEIGHTS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)


    DECLINE PUSHUPS
    100 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    SINGLE ARM OVERHEAD CARRY 3X50 YARDS EACH SIDE
    BANDED PUSHDOWNS 3XBURN
    BANDED BICEP CURLS 3XBURN

    14
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    BACK PACK GOOD MORNINGS 3X20
    BENT OVER ROWS 3X20
    WINDMILLS 3X10 EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    TEMPO RDL’S 4X6


    -5 SECONDS UP, 5 SECONDS DOWN

    DEFICIT PUSHUPS 4X6


    -EACH REP 5 SECONDS DOWN, 5 SECONDS UP
    -JUST A SLIGHT DEFICIT, LIKE AN INCH
    -COULD BE DONE WITH DB’S OR BOOKS

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    SINGLE ARM ROWS 3X10
    -3-3 TEMPO EACH REP
    SINGLE LEG CALF RAISES 3X10 EACH SIDE
    -3-3 TEMPO EACH REP
    LYING LEG RAISES 3X10
    -3-3 TEMPO EACH REP

    15
    WEEK 8
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    2X30 BODY WEIGHT SQUATS
    2X30 BODY WEIGHT GLUTE BRIDGES
    3X45 SECOND PLANKS

    MAIN MOVEMENT (15-20 MINUTES AT MOST)

    KB SWINGS OR WEIGHTED GOBLET SQUAT


    125 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    SINGLE LEG RDL’S 3X10 EACH SIDE
    SIDE PLANKS 3X1MIN EACH SIDE

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    2X30 PUSHUPS
    2X30 BANDED PULL OVERS
    2X30 BENT OVER KICKBACKS
    -DOUBLE ARM, USE SOMETHING SEMI WEIGHTS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    DECLINE PUSHUPS
    125 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    LAYING PULL OVERS 3X20
    RENEGADE ROWS 3X10 EACH SIDE
    BENCH DIPS 3X20

    16
    WEEK
    10 WEEK AT-HOME 5 PROGRAM
    WORKOUT

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    BACK PACK GOOD MORNINGS 2X30
    BENT OVER ROWS 2X30
    WINDMILLS 2X10 EACH SIDE

    MAIN MOVEMENT (15-20 MINUTES AT MOST)

    HEEL ELEVATED TEMPO SQUATS 5X5

    -EACH REP 5 SECONDS DOWN, 5 SECONDS UP

    PUSHUPS 5X6
    -EACH REP 5 SECONDS DOWN, 5 SECONDS UP

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    SINGLE LEG GLUT BRIDGE HOLDS 3X30 SECONDS EACH SIDE
    SINGLE LEG CALF RAISES 3X10 EACH SIDE
    -3-3 TEMPO EACH REP
    SUITCASE CARRY 3X50 YARDS EACH SIDE

    17
    WENNING STRENGTH

    WEEK 9
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    1X35 BODY WEIGHT SQUATS
    1X35 BODY WEIGHT GLUTE BRIDGES
    1X1MIN SECOND PLANKS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    KB SWINGS OR WEIGHTED GOBLET SQUAT

    150 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    WALKING LUNGES 3X10 EACH SIDE
    100 SIDE CRUNCHES EACH SIDE

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    1X35 PUSHUPS
    1X35 BENT OVER ROWS
    -BANDED OR WEIGHTED
    1X35 BENT OVER KICKBACKS
    -DOUBLE ARM, USE SOMETHING SEMI WEIGHTS

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    DECLINE PUSHUPS
    150 REPS AS FEW SETS AS POSSIBLE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    BANDED LOW ROWS 3X20
    BANDED FACE PULLS 3X20
    SKULL CRUSHERS 3X20

    18
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    BACK PACK GOOD MORNINGS 2X30
    BENT OVER ROWS 2X30
    WINDMILLS 2X10 EACH SIDE

    MAIN MOVEMENT (15-20 MINUTES AT MOST)

    HEEL ELEVATED TEMPO SQUATS 5X6


    -EACH REP 3 SECONDS DOWN, 3 SECONDS UP

    PUSHUPS 5X8
    -3 SECONDS DOWN, 3 SECONDS UP

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    WEIGHTED STAIR WALKS 3X UP AND DOWN
    -1 FLIGHT EACH SET
    -SINGLE ARM BANDED LATERAL RAISES 3X10 EACH SIDE

    19
    WENNING STRENGTH

    WEEK 10
    DAY 1 LOWER BODY VOLUME
    WARMUP (10-15 MINUTES TO COMPLETE)
    4X25 GLUTE BRIDGES
    4X30 SECONDS REVERSE PLANKS
    4X10 EACH SIDE WALKING LUNGES

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    REAR FOOT ELEVATED SPLIT SQUATS


    3X10 EACH SIDE

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    FARMERS WALK 4X50 YARDS
    SHRUGS AT THE END OF EACH WALK 4XFAIL

    DAY 2 UPPER BODY VOLUME


    WARMUP (10-15 MINUTES TO COMPLETE)
    4X10 FLOOR SLIDES
    4X10 RELEASE PUSHUPS
    4X10 LATERAL RAISES THUMBS DOWN

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    DECLINE RELEASE PUSHUPS


    NORMAL HAND POSITION
    LOWER ALL THE WAY TO THE GROUND
    HANDS RELEASE, OUT TO THE SIDE, THEN BACK IN
    4X10

    ACCESSORIES (CIRCUIT) (15-20 MINUTES)


    PLANK SHOULDER TAPS 3X10 EACH SIDE
    SINGLE ARM ROWS 3X20 EACH SIDE
    HAMMER CURLS 3X20

    20
    10 WEEK AT-HOME WORKOUT PROGRAM

    DAY 3 TOTAL BODY TEMPO


    WARMUP (10-15 MINUTES TO COMPLETE)
    FROG BRIDGES 3X20
    BENT OVER ROWS 3X20
    OBLIQUE BENDS 3X20 EACH SIDE

    MAIN MOVEMENT(15-20 MINUTES AT MOST)

    SINGLE LEG RDL’S 5X10

    ACCESSORIES (CIRCUIT) (15-20MINUTES)


    WALKING LUNGES 3X10 EACH SIDE
    BENT OVER ROWS 3X20
    BANDED FACE PULLS 3X20

    21

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