At Home Workout of The Week November 7th, 2022



Whether you can't make it into Reign Fitness this week, looking for another workout to fit in, or you're just visiting our site...


We wanted to provide a full body workout that you can do anytime anywhere.


And remember you don't need a lot of fancy equipment to get after it.


Below we have 3 different versions of the workout:

  • A Bodyweight no equipment variation

  • Minimal Equipment (Pair of DB's) variation

  • Barbell variation

Pick the one that fits you best.


"Get after it"


Directions: On a 35 minute running clock. Complete the first exercise at the top of the first minute for the set number of reps. Break for the remainder of the minute. At the top of the next minute, complete the next exercise for the set number of reps then break again for the remainder of the minute. On Minute 4, complete the exercise for as many reps possible working the full minute. Then on minute 5, break for 1 minute.


Score: Total reps of max rep exercise


Tips:

  • Anticipate the next exercise so that you can start on time.

  • Utilize your rest/recovery for the remainder of the minute by slowing breathing down if your heart rate jumped.

  • Maintain a 85-90% intensity level on your max reps exercise so that you don't completely burn out before the workout ends.

  • Keep track of the total reps you were able to reach for your max reps exercise and try to be consistent each round.

  • Turn on some good music and have fun getting after it.


Bodyweight/No Equipment Variation


EMOM (Every Minute on the Minute) x 35 minutes


Min 1: Burpees x 10-12 reps

Min 2: Alternating Lunges x 20 reps (10 each side)

Min 3: Mountain Climbers x 20 reps (L/R =1)

Min 4: Max reps Sit-ups

Min 5: Rest


Minimal Equipment Variation


Min 1: 16 DB Alternating Snatches

Min 2: Alternating Lunges x 20 reps (10 each side)

Min 3: Push-ups x 15-20 reps

Min 4: Max reps V-ups

Min 5: Rest


Barbell Variation


Min 1: BB Power Cleans x 5-8 reps Rx 135/95 FIT 115/75 Scale 95/65

Min 2: Alternating DB Lunges x 16 reps (8 each side)

Min 3: H/R Push-ups x 15-20 reps

Min 4: Max reps Toes to Bar

Min 5: Rest



If you're interested in checking out the gym or a Free Trial Week at Reign learn more: