HOME WORKOUTS - BODYWEIGHT
We have Pre-Built you 8 workouts for you to use and follow.
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EXERCISE LIBRARY
We want you to train safely and effectively, therefore we have provided an exercise library below for you to use and reference.
Warm Up
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Exercise: Burpee
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 5 repetitions
Level: Intermediate - 10 repetitions
Level: Advanced - 15 repetitions
Coaching Notes:
1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in a plank position.
3.Drop to a push-up—your chest should touch the floor.
4. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all
5. Jump the feet back in toward the hands.
6. Jump into the air, reach your arms straight overhead
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Exercise: High knees - Fast
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. Stand with your feet hip-width apart.
2. Lift up your left knee to your chest.
3. Switch to lift your right knee to your chest.
4. Continue the movement, alternating legs and moving at a sprinting or running pace.
5. Repeat for required repetitions
6. Remember to breathe
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Exercise: Jumping Jacks
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. To perform jumping jacks, stand up straight with your shoulders back and your pelvis relaxed.
2. Hold your arms at your side with your feet shoulder-width apart
3. Then jump, spreading your legs slightly and extending your arms over your head.
4. As you land, bring your arms back down to your sides.
5. Repeat accordingly for the required repetitions
6. Remember to breathe, don’t hold your breath
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Exercise: High knees - Slow
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. Stand with your feet hip-width apart.
2. Lift up your left knee to your chest.
3. Switch to lift your right knee to your chest.
4. Continue the movement, alternating legs and moving at a walking pace.
5. Repeat for required repetitions
6. Remember to breathe
Glutes
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Exercise: Glute Bridge
Repetitions: 15-50
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face up on the floor, with your knees bent and feet flat on the ground.
2. Keep your arms at your side with your palms down.
3. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
4. Hold your bridged position for a couple of seconds before easing back down.
5. Repeat for number of repetitions.
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Exercise: Hip Thrust
Repetitions: 15-50
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face up, placing shoulders onto a bench, keep your knees bent and feet flat on the ground.
2. Keep your arms at your side with your palms down.
3. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
4. Hold your bridged position for a couple of seconds before easing back down.
5. Repeat for number of repetitions.
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Exercise: Frog Pump
Repetitions: 15-50
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face up with your knees bent and the bottom of your feet together.
2. Keep your arms at your side with your palms down.
3. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
4. Hold your bridged position for a couple of seconds before easing back down.
5. Repeat for number of repetitions.
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Exercise: Unilateral Hip Thrust
Repetitions: 15-50 per side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face up, placing shoulders onto a bench, keep your knees bent and feet flat on the ground.
2. This time take one foot off the ground, hands on hips.
3. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
4. Hold your bridged position for a couple of seconds before easing back down.
5. Repeat for number of repetitions.
Lower Body
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Exercise: Forward Lunge
Repetitions: 5-15 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand tall with feet hip-width apart.
2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right shin is vertical.
4. If mobility allows, tap left knee to the floor while keeping weight in right heel.
5. Press into right heel to drive back up to starting position.
6. Repeat on the other side.
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Exercise: Split Squat
Repetitions: 5-30 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Retract your shoulders, and keep your chest and chin elevated.
2. Take a large step forward.
3. Lower slowly, flexing at the knee on the front leg, until your back knee is almost touching the floor.
4. Keep your torso upright
5. Keeping your core engaged, rise to the start position.
6. Make sure you initiate the movement with the back leg rather than the front.
7. Repeat for the number of repetitions you choose.
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Exercise: Unilateral Box Squat
Repetitions: 10-30 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Find a box or bench or chair that is low enough so when you squat, your hips are level or slightly above the knee line.
2. Start seated, take one leg off the ground, then use one leg to extend and raise your body until you are standing.
3. Slowly return to the starting position by controlling your descent, flexing the knee and hip joints.
4. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.
5. Repeat for the number of repetitions you choose.
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Exercise: Air Squat
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. From a standing position, lower your body using knee and hip flexion until the crease in your hips rests lower than your knees.
2. Return to the starting position by standing, extending the knee and hip joints.
3. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.
4. Repeat for the number of repetitions you choose.
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Exercise: Reverse Lunge
Repetitions: 5-15 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Go easy on your knees with this lunge.
2. Stand with feet hip-width apart, engage your core, and take a big step backward.
3. Activate your glutes as you bend front knee to lower your body so back knee lightly taps the floor
4. Ensure to keep your upper body upright.
5. Drive front heel into the floor to return to starting position.
6. Repeat on the other side.
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Exercise: Bulgarian Split Squat
Repetitions: 5-30 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Find yourself a step or bench that you can rest a foot on - anywhere elevated up to knee height is great.
2. Get into a forward lunge position with torso upright
3. Keep core braced and hips square to your body, with your back foot elevated on the bench.
4. Your front leg should one step in front of the bench.
5. Lower until your front thigh is almost horizontal
6.. Drive up through your front heel back to the starting position, again keeping your movements controlled.
7. Repeat for the number of repetitions you choose.
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Exercise: Box Squat
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Find a box or bench or chair that is low enough so when you squat, your hips are level or slightly above the knee line.
2. Start seated, then use both leg’s simultaneously to extend and raise your body until you are fully upright and standing.
3. Slowly return to the starting position by controlling your descent, flexing the knee and hip joints.
4. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.
5. Repeat for the number of repetitions you choose.
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Exercise: Wall Sit
Time: 20 seconds - 120 seconds
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lean against a wall, from a standing position, lower your body using knee and hip flexion until the crease in your hips rests lower than your knees or equal too.
2. Hold this position that would see your thigh being horizontal and you in a “full squat”
3. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.
4. Repeat for the number of repetitions you choose.
Upper Body
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Exercise: Press Up
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Begin in prone position on the floor with your arms slightly wider than shoulder width
2. Arms should be directly under the shoulder with soft elbows
3. Body in neutral position with even balance throughout both hands and toes
4. Concentric Phase – pushing through the palm of the hands and keeping neutral position. Contract the chest muscles and straighten the arms
5. Breathing out during the concentric phase
6. Eccentric phase – slowly lower your body by bending through the elbows and keeping neutral alignment until your chest is almost at the floor
7. Breathing in as you come down
8. Repeat for as many repetitions as chosen
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Exercise: Superman
Repetitions: 5-20
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face down with arms out straight in front of you.
2. Keep your neck in a neutral position.
3. Raise your arms and gently extend the spine to raise the chest slightly off the floor to a comfortable height, and raise the legs off the ground, forming an elongated 'u' shape with your body.
4. The arms and legs should be several inches off the floor.
5. Pause and hold this raised position for several seconds.
6. Slowly lower back to the starting position.
7. Repeat for chosen repetitions.
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Exercise: Kneeling Press Up
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Begin in prone position on the floor with your arms slightly wider than shoulder width, kneeling.
2. Arms should be directly under the shoulder with soft elbows
3. Body in neutral position with even balance throughout both hands, knees and toes.
4. Concentric Phase – pushing through the palm of the hands and keeping neutral position. Contract the chest muscles and straighten the arms
5. Breathing out during the concentric phase
6. Eccentric phase – slowly lower your body by bending through the elbows and keeping neutral alignment until your chest is almost at the floor
7. Breathing in as you come down
8. Repeat for as many repetitions as chosen
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Exercise: Bench Tricep Dips
Repetitions: 5-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Position your hands just wider than shoulder-width apart on a secured bench or stable chair.
2. Slide your butt off the front of the bench with your legs extended out in front of you.
3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
5. Be sure to keep your back close to the bench.
6. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
7. Keep your shoulders down as you lower and raise your body.
8. Repeat for the chosen repetitions.
Core
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Exercise: Plank
Time: 20-120 seconds
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Get in the pushup position, put your forearms on the ground instead of your hands. Elbows directly underneath your shoulders. Toes on the ground.
2. Squeeze your glutes and tighten your abdominals.
3. Keep a neutral neck and spine.
4. Create a straight, strong line from head to toes – a plank, if you will.
5. Hold that position.
6. Remember to breathe.
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Exercise: Bird Dog
Repetitions: 5-15 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart.
2. Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.
3. When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you.
4. You should form one straight line from your hand to your foot, keeping hips squared to the ground.
5. If your lower back begins to sag, raise your leg only as high as you can while keeping your back straight.
6. Hold for a few seconds then return your hands and knees to the starting position.
7. Keep the abs engaged throughout the entire exercise, and work to minimise any extra motion in your hips during the weight shift.
8. Remember to breathe.
9. Repeat for chosen repetitions.
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Exercise: Side Plank
Time: 20-120 seconds each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Start on your side with your feet together and one forearm directly below your shoulder. Ensure the elbow is underneath your shoulders.
2. Contract your core and raise your hips until your body is in a straight line from head to feet.
3. Hold the position without letting your hips drop.
4. Remember to breathe.
5. Hold for the time you’ve chosen.
6. Repeat on the other side.
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Exercise: Dead Bug
Repetitions: 5-15 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie flat on your back with your arms held out in front of you pointing to the ceiling.
2. Then bring your legs up so your knees are bent at 90-degree angles. This is your starting position, and it’s vital to get your back as flat against the floor as possible.
3. You shouldn’t be able to get a hand in between your back and the floor, and you need to maintain this position.
4. Slowly lower your right arm and left leg at the same time, exhaling as you go.
5. Keep going until your arm and leg are just above the floor, being careful not to raise your back off the ground.
6. Then slowly return to the starting position and repeat with the opposite limbs.
7. Remember to breathe.
8. Repeat for chosen repetitions.
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