This workout is intended to give you the ability to exercise regardless of your location, access to a gym, and use of equipment. These exercises can be completed anywhere, you'll just need some space and a chair or bench. You can complete the workout in a variety of ways; sets & reps, circuits, giant sets, or for time. Keep the Pro Tips in mind when completing the exercises to maintain correct form and prevent injury.
Exercise 1
Major Muscle Groups: pectorals, deltoids, triceps
Pro Tip: Engage core throughout the full range of movement to maintain correct pelvic angle.
Place majority of weight on the outside three fingers of hands to protect shoulder joint.
Exercise 2
Major Muscle Groups: quadriceps, gluteal muscles, spinal erectors
Pro Tip: Do not let knees move past your toes at the bottom of the squat, this can put negative stress on the knee joint.
Exercise 3
Major Muscle Groups: triceps, anterior deltoid
Pro Tip: Keep chest pushed out and shoulder blades squeezed together so that negative stress is not placed on the shoulder joint. Try not to let the chest cave in.
Exercise 4
Major Muscle Groups: calves, hip adductors & abductors, shoulder adductors & abductors, abdominal muscles
Pro Tip: Engage core throughout the full range of movement.
Exercise 5
Major Muscle Groups: gluteal muscles, hamstrings, quadriceps
Pro Tip: Engage core to maintain an upright position for the torso, and pelvic angle.
Do not let knees move past your toes at the bottom of the lunge, this can put negative stress on the knee joint.
Exercise 6
Major Muscle Groups: abdominal muscles, gluteal muscles
Pro Tip: Engage core muscles, focus on tilting your pelvis towards your belly button by tightening your gluteal muscles. This puts the correct strain on the abdominal muscles and protects the lower back.
Exercise 7
Major Muscle Groups: abdominal muscles, triceps, deltoids
Pro Tip: Engage the core muscles and do not let your hips dip below the horizontal plank position, this puts negative stress on the lower back.
Exercise 8
Major Muscle Groups: gluteal muscles, quadriceps
Pro Tip: Squeeze at the top of the movement to make sure to complete the full range of movement.
Exercise 9
Major Muscle Groups: triceps, bicep, pectorals, quadriceps, hamstrings, gluteal muscles, abdominal muscles
Pro Tip: Feet before hands, push the feet back before the hands touch the floor, this engages all muscle groups on the descending movement.
Jump high, this engages all muscles needed for explosion and power.
