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Page 1: HOME WORKOUT - kingbodies · HOME WORKOUT Start each session with: • 5-10 min outdoor walk, skipping or dance party • 2x circuit as follows: - 20x mountain climbers - 10x bodyweight

HOMEWORKOUT

with

Page 2: HOME WORKOUT - kingbodies · HOME WORKOUT Start each session with: • 5-10 min outdoor walk, skipping or dance party • 2x circuit as follows: - 20x mountain climbers - 10x bodyweight

KINGBODIES: TRAININGTransitioning from gym to home for a lot of people is a HUGE adjustment BUT can be a great time to challenge your body in a different way, gym doesn’t have to be the only modality for creating fit, strong and healthy bodies. Movement of all types are so important for your physical, mental and emotional state so let’s get creative.

Increasing your NEAT:(non-exercise activity thermogenesis) • Walking around, cleaning, step

targets, movement other than planned exercise,

• Don’t sit for more than ½ hour without standing and moving.

• Get in an early morning or afternoon walk to increase steps.

• Dance, jump, move your body in new ways! Yoga/Pilates

• Clean, vacuum, be busy.

Important tips:1. Train with intention. Go into

the session with a positive and productive mindset, this is your time to have for yourself!

2. Warm up and cool down is ESSENTIAL!

3. Form and technique over weight every day, if you can lift it properly don’t.

4. Please do not just go through the motions, make things harder, push yourself.

5. Tempo refers to how fast you lift and lower the weights if there is no specific tempo allocated perform at 2010, (2 seconds lowering, 1 second lifting).

Create a routine:Routine is everything!

Set out your week with your workout times, pencil in your cardio days: times that you go for a walk; abdominal workout, etc.

Set a solid sleep/wake schedule can be very beneficial for productivity and mental health.

Create your weekly routine using the blank template on the following page.

Equipment needed:• Your body (at least)

• Dumbbells (moderate weight, enough to do shoulder press with for about 8-10 reps) or you can get one set heavier and one lighter that’s perfect.

• Bench, step, or box

• Yoga mat

• Booty band

Optional equipment:• Kettle bell 15kg +

• Boxing pads and gloves

Increasing your NEAT:(non-exercise activity thermogenesis) • Walking around, cleaning, step

targets, movement other than planned exercise,

• Don’t sit for more than ½ hour without standing and moving.

• Get in an early morning or afternoon walk to increase steps.

• Dance, jump, move your body in new ways! Yoga/Pilates

• Clean, vacuum, be busy.

Page 3: HOME WORKOUT - kingbodies · HOME WORKOUT Start each session with: • 5-10 min outdoor walk, skipping or dance party • 2x circuit as follows: - 20x mountain climbers - 10x bodyweight

HOME WORKOUT Start each session with:• 5-10 min outdoor walk, skipping

or dance party• 2x circuit as follows:

- 20x mountain climbers - 10x bodyweight squat and jump or reach (hands reaching up)- 10x full sit ups- 30x second rest, then repeat

Restrictions:• Replace push up with pushups on knees.• Replace burpee with double reps of

pulse squat.• Any jumping exercise take the jump out

of them.• DO NOT move outside of your abilities.

Post workout:• Abdominals if specified• On leg and full body day

choose one Glute Finisher• Cardio or steps, if specified

Cardio options:HIIT cardio:• Tabata workout• Hill/flat sprints 10 x 20m sprints• Boxing 10 min

Steady state:• 40-60min walking• 30min jogging• 20min cardio bike: high intensity

MON

TUES

WED

THURS

FRI

SAT

SUN

WORKOUT ABDOMINALS GLUTE FINISHER

Use the below table to create your own weekly routineShare on instagram and tag @team_kingbodies

Page 4: HOME WORKOUT - kingbodies · HOME WORKOUT Start each session with: • 5-10 min outdoor walk, skipping or dance party • 2x circuit as follows: - 20x mountain climbers - 10x bodyweight

KINGBODIES: WORKOUTSEquipment: If you have Barbells, add them to your exercises in place of DB. If you have a pull-up bar, replace exercises in RED.Tempo: 2010, unless stated otherwise.

DB: Dumbbell BB: Barbell BW: Bodyweight OH: Overhead

WORKOUT ONE - FULL BODY SET 1 2 3 4

A 1: DB squat to OH press 10 10 10 10 2: DB reverse lunge *each leg 3: Pulse squat: 20 reps

B 1: DB/BB Bent over row 10 10 10 2: DB overhead press

C 1: DB romanian deadlift 10 10 10

2: Single leg glute bridge AMRP

D 1: Bicep curl to OH press 10 10 10

2: Bench dips 1+¼ reps

3: push ups AMRP

WORKOUT TWO - UPPER BODY SET 1 2 3 4

A 1: DB Shoulder press TEMPO 3010 10 10 10 10 2: Bend over DB/banded row B 1: Superman’s or Pull ups/down 10 10 10 2: DB rear delt fly

C 1: KB shoulder tri set 10 10 10

10 front

10 mid

10 lateral

2: Push ups 10 normal

D 1: DB bicep curl 10 10 10 10

(21 reps: 7 upper partial, 7 lower, 7 full range) 2: Bench dips: 20 reps

Page 5: HOME WORKOUT - kingbodies · HOME WORKOUT Start each session with: • 5-10 min outdoor walk, skipping or dance party • 2x circuit as follows: - 20x mountain climbers - 10x bodyweight

Abdominal Program:• 4 rounds with 30 second rest

WORKOUT THREE - LOWER BODY SET 1 2 3 4

AB ONE AB TWO AB THREE

A 1: DB/KB goblet squat 10 10 10 10 2: DB deficit reverse lunge alternating *each side

B 1: Banded/DB/KB Romanian deadlift 10 10 10 2: Glute bridge AMRP

C 1: DB Bulgarian split squat *each side 10 10 10

D 1: DB/KB Hip thrust 1 + ¼ reps 10 10 10 10 2: Banded side steps (20 reps)

WORKOUT FOUR - FULL BODY SET 1 2 3 4

A 1: KB heel elevated goblet squat 10 10 10 10 2: DB arnold press 3: DB/KB reverse lunge deficit B 1: Banded row or pull ups/down 10 10 10 2: Single arm DB squat to press

C 1: Lateral raise to front front 10 10 10 2: DB/banded rear delt fly

D 1: Bench dips 10 10 10 10 2: DB bicep curl: 3 sec negative 3: Push ups AMRP

1: 10 full sit-ups 1: 20 crunches 1: 20 bicycle crunches (2sec negative) 2: 20 scissor kicks 2: 10 full sit ups2: 30sec plank 3: 20 sec side plank 3: 20 alternating leg raises3: 20 crunches (each side) 4: 10 crunches4: 10 laying leg raises

Page 6: HOME WORKOUT - kingbodies · HOME WORKOUT Start each session with: • 5-10 min outdoor walk, skipping or dance party • 2x circuit as follows: - 20x mountain climbers - 10x bodyweight

GLUTE FINISHERS:• 3 rounds with 30 second rest

BODYWEIGHT CIRCUIT:• 4 rounds with 1 minute rest between sets• WARM UP: 20 high knees, 10 in and out squats, 10 full sit up x 3• TEMPO: 3010 for lunges and squats

ONE TWO

1: 20x seated abduction 1: 10x banded squats 1 + 1⁄4 reps 2: 20x banded glute bridge (1 sec hold at top) 2: 20x standing banded abduction 3: 10x banded side steps (each side) 3: 10x single leg glute bridge (each side)

A1: 20x BW prisoner squat A1: 10x Bulgarian lunge (each side)A2: 10x DB reverse lunge (each side) A2: 10x squat to reverse lunge (keep low) A3: 10x superman’s/pull up A3: 10x overhead press (something heavy) A4: 10x full sit up or pike push ups B1: 10x pike push ups B1: 10x narrow push up B2: 20x mountain climbers B2: 10x single leg BW RDL (each side)B3: 10x split lunge (each side) *add weight B3: 10x jump lunge with 2 pulse B4: 10x explosive jump squats B4: 20x mountain climbers

ONE TWO

Page 7: HOME WORKOUT - kingbodies · HOME WORKOUT Start each session with: • 5-10 min outdoor walk, skipping or dance party • 2x circuit as follows: - 20x mountain climbers - 10x bodyweight

KINGBODIES: TERMS + CONDITIONSTERMS AND CONDITIONS OF OUR FREE HOME WORKOUT PROGRAM

Once this program is received, you automatically accept the below terms:

• The program is generic plan designed by Emily King: KINGBODIES for home purposes.• The advice is not meant to override the advice of a physio, health professional and or doctor.• Results depend on application to plan and diet, there is no guarantee that you will get results just by

following the training plan, this must be teamed with correction application to diet.• In no way is King Bodies liable for any illness, injuries or issues caused whilst following the plan.• Any images sent to King Bodies can be used for promotional material unless specified.