We workout 6 times a week. Sunday is rest day.
Each workout is 30 minutes long. There are 6 exercises in each workout.
You will use a Tabata timer. This is 8 sets of one exercise in a row. 20 seconds of work. 10 second breaks. Then you have one minute to stretch and prepare for the next exercise. There are many Tabata timer apps but I will include a YouTube video for you to start with.
Workout One
1. Deadlift to overheard press
2. Squat and reach
3. Calf Raises
4. Wood Choppers
5. Lunge with arms out
6. Plank
Workout Two
1. Bent over row, left side.
2. Mountain Climbers
3. Bent over row, right side
4. Triceps
5. Biceps
6. Pushups
Workout Three
1. Boxing
2. Rotation Throw
3. Side Lunge
4. Boxing
5. Bridge. Up & Down
6. Jump Rope or Marching
Do each of these workouts twice a week.
Equipment
You don’t need any equipment. Plenty of people I train online just use their bodyweight for the exercises we do and they are doing great with that. But a lot of people like to have a few things to make their workouts more challenging and more interesting.
Below are a few of the things that I like to use in my workouts. First would be a set of dumbbells. Next is a Bosu. Last but not least would be a stability ball.
I get my equipment from Rogue Fitness. They are a great company based out of Ohio.
Their website is great.
Dumbells
2.5LB Rogue Rubber Hex Dumbbell - Pair
$18.00
5LB Rogue Rubber Hex Dumbbell - Pair
$27.00
7.5LB Rogue Rubber Hex Dumbbell - Pair
$32.00
10LB Rogue Rubber Hex Dumbbell - Pair
$42.00
12.5LB Rogue Rubber Hex Dumbbell - Pair
$53.00
15LB Rogue Rubber Hex Dumbbell - Pair
$58.00
17.5LB Rogue Rubber Hex Dumbbell - Pair
$69.00
20LB Rogue Rubber Hex Dumbbell - Pair
$74.00
22.5LB Rogue Rubber Hex Dumbbell - Pair
$84.00
25LB Rogue Rubber Hex Dumbbell - Pair
$95.00
Bosu
$184.99
I use the bosu for squats to improve my balance and challenge my muscles on an unstable surface. This has helped my knees and ankles in a major way over the years.
I am much more agile than I once was. This helps me when I'm out on the trails doing nature photography.
You can also use it to stand on while you are doing upper body exercises. Flip it upside down for a whole new set of challenges.
Great for pushups and planks etc.
Stability Ball
Red Powermax Stability Ball
$57.00
55cm Red, 5'-5'8"
Blue PowerMax Stability Ball
$60.00
65cm Blue, 5'8"-6'2"
Grey Powermax Stability Ball
$68.00
75cm, Grey 6'2"+