ALLMAX HOME WORKOUTS
In the midst of what most certainly are crazy, confusing, stressful and difficult times, we at ALLMAX firmly believe that it is of the utmost importance to try and continue to remain focused on your goals, even if you must temporarily alter your approach to obtaining them.
As many of us are in quarantine, or simply no longer have access to well-equipped gyms/health clubs, there is great temptation to entirely abandon our fitness and physique transforming regimens.
However, as it is uncertain at this point how long we will remain in crisis, we feel this is not a very good idea. A better alternative is to do the very best you can from home, using anything from your own bodyweight, to some very basic, and easily obtainable pieces of equipment to get in very simple, yet effective training sessions.
And to that end, we would like to provide you with five quick home-based workouts that you can utilize M-F to make sure you remain on point and continue to reap the rewards of the health and fitness lifestyle. Let’s make lemonade out of the lemons we have been dealt. -Coach Eric Broser of #TeamALLMAX
Monday: Bodyweight Only Workout
- Push-ups: max reps
- Squats: 15-20 reps
- Close Grip Push-ups: max reps
- Alternating Lunges: 10-12 reps per leg
- Bench or Chair Dips: max reps
- Long Jumps: 10-12 reps
- Crunches: 25-30 reps
- Calf Raises on Stairs: 20-25 reps
- Lying Leg Lifts: max reps
- Jumping Jacks: 30 seconds
*This is a “circuit” so try and go from one exercise to the next with no rest (or as little as possible).
*You can run through this circuit 1-5 times depending on your level of fitness and goals.
*If doing multiple circuits, rest for about 3 min in between and perhaps take a few sips of water mixed with AMINOCORE.
Tuesday: Exercise Bands Workout
- Standing Band Press: 3 x 20
- Standing Band Flyes: 3 x 20
- Standing Band Rows: 3 x 20
- One Arm Band Bent Rows: 3 x 20
- Standing Overhead Band Press: 2 x 15
- Standing Band Upright Rows: 2 x 15
- Standing Band Alternating Curls: 2 x 15
- Overhead Band Extensions: 2 x 15
- Band Squats: 3 x 20
- Band Stiff Leg Deadlift: 3 x 20
*For the standing press, flyes and rows, find something sturdy that you can wrap the bands around to help create the proper resistance.
*Take about 45-60 seconds between sets.
Wednesday: DB Workout
- Superset: Lying DB Press/Two DB Bent Row (palms face back) …3 x 10-12 each
- Superset: Lying DB Flye/ Two DB Bent Row (palms face inward) …3 x 10-12 each
- Superset: Seated DB Press/DB Zottman Curls…2 x 10-12 each
- Superset: Standing Side Lateral/Lying Two DB Extensions…2 x 10-12 each
- Superset: Alternating Reverse DB Lunges/Crunch Holding DB on Chest..3 x 13-15 per leg/max reps
- Superset: DB Stiff Leg Deadlift/Seated Knee Raises with DB Between Feet…3 x 13-15/max reps
*Rest 1-2 minutes between supersets.
Thursday: Medicine Ball Workout
- Chest Throws Against Wall: 20 reps
- Pullover: 20 reps
- Squat Jumps: 20 reps
- Overhead Throws: 15 reps
- Floor Slams: 15 reps
- Split Jumps: 10 reps per side
- Backward Throw: 15 reps
- Lateral Bounds: 15 reps per side
- Russian Twist: 20 reps per side
- Chest Throw Sit Up: 20 reps
*This is a “circuit” so try and go from one exercise to the next with no rest (or as little as possible).
*You can run through this circuit 1-5 times depending on your level of fitness and goals.
*If doing multiple circuits, rest for about 3 min in between and perhaps take a few sips of water mixed with AMINOCORE.
*If you are unfamiliar with these movements they can be found here: www.exrx.net
Friday: Kettlebell Workout
- Chest Throws Against Wall: 20 reps
- Pullover: 20 reps
- Squat Jumps: 20 reps
- Overhead Throws: 15 reps
- Floor Slams: 15 reps
- Split Jumps: 10 reps per side
- Backward Throw: 15 reps
- Lateral Bounds: 15 reps per side
- Russian Twist: 20 reps per side
- Chest Throw Sit Up: 20 reps
*This is a “circuit” so try and go from one exercise to the next with no rest (or as little as possible).
*You can run through this circuit 1-5 times depending on your level of fitness and goals.
*If doing multiple circuits, rest for about 3 min in between and perhaps take a few sips of water mixed with AMINOCORE.
*If you are unfamiliar with these movements they can be found here: www.exrx.net
These routines are meant as examples of what you can do at home to get in some great workouts. Of course, feel free to modify based upon your own level of fitness, equipment available, time limitations and goals.
The main thing we at ALLMAX wish to get across to everyone is that it is important do the best you can to stick to your program and remain positive in these tough times.
Home Workouts Supplement Stack
While there is nothing more important right now than nutritious food and the essentials needed for our every day lives, there is still room for a basic and effective supplement program to help support your health and fitness regimen. Here is a quick list of ALLMAX products you may want to consider keeping on hand during the quarantine.
