BUILD - 4 Day Home Workout
Workouts will be slightly shorter as 4 days of home workouts tend to get tedious. So these are designed to be enjoyed.
Phase ONE: Day 1 - Full Body
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For both body weight and KB goblet squats, you want to lower yourself (and the KB if applicable) slowly and feel the weight stretch your quads and glutes. Once you reach the bottom, ascend straight away (no resting) to maintain tension and squat only half way up. Pause for 1 second. Then descend to the bottom and squat straight back up. This is 1.5 reps. Repeat 10 times.
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10 reps on each leg.
Rest your supporting leg on a chair or sofa and your other leg in front of you shoulder width apart. Focus the squat on your front leg (your supporting leg is there to help maintain balance only). Key part of the movement is to maintain a strong core. Don’t lean forward and once you feel a nice stretch along the glutes, you want to use that contraction to squat back up. Feel your feet in full contact with the ground below.
-
Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
-
If you can’t do 8-10 in a row do assisted chin-ups with the bands. Use of the thicker ones, loop it around the bar and then pull it through itself so it’s anchored. Rest your knees at the bottom for the assisted chin-up.
Remember to grip the bar tight as not only strengthens grip but helps reduce any strength leakage as you pull yourself up.
-
Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
-
You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Grab a heavy book, DB or KB. Russian twists work best with a weight. If you can imagine rotating your torso from waist up along with the weight, the forces produced on your core will let you know that you are working it properly.
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.
Phase ONE: Day 2 - Full Body
-
For both body weight and KB goblet squats, you want to lower yourself (and the KB if applicable) slowly and feel the weight stretch your quads and glutes. Once you reach the bottom, ascend straight away (no resting) to maintain tension and squat only half way up. Pause for 1 second. Then descend to the bottom and squat straight back up. This is 1.5 reps. Repeat 10 times.
-
10 reps on each leg.
Rest your supporting leg on a chair or sofa and your other leg in front of you shoulder width apart. Focus the squat on your front leg (your supporting leg is there to help maintain balance only). Key part of the movement is to maintain a strong core. Don’t lean forward and once you feel a nice stretch along the glutes, you want to use that contraction to squat back up. Feel your feet in full contact with the ground below.
-
Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
-
If you can’t do 8-10 in a row do assisted chin-ups with the bands. Use of the thicker ones, loop it around the bar and then pull it through itself so it’s anchored. Rest your knees at the bottom for the assisted chin-up.
Remember to grip the bar tight as not only strengthens grip but helps reduce any strength leakage as you pull yourself up.
-
Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
-
You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Grab a heavy book, DB or KB. Russian twists work best with a weight. If you can imagine rotating your torso from waist up along with the weight, the forces produced on your core will let you know that you are working it properly.
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.
Phase ONE: Day 3 - Upper Body Circuit
-
Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
-
If you can’t do 8-10 in a row do assisted chin-ups with the bands. Use of the thicker ones, loop it around the bar and then pull it through itself so it’s anchored. Rest your knees at the bottom for the assisted chin-up.
Remember to grip the bar tight as not only strengthens grip but helps reduce any strength leakage as you pull yourself up.
-
Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
-
You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Repeat the circuit one more time but finish with the leg raises and Angels & Devils after the second round.
-
Do this at the end of the second circuit. Remember to squeeze the abs at the top of the contraction (ie when your feet are at the top).
Phase ONE: Day 4
You’re on a mission.
Day 4 ends the week fittingly with AMRAP sets. You’ll feel the pump flowing and confidence brewing.
-
If you can do 20 all in one go then do 25-30. The last few reps should be face grimace tough.
Make sure your hand placement isn’t too wide and you don’t just drop your chest to the floor like a lead weight. Control that descent - I find that I get more tension in the chest if I pretend I’m actually trying to push chest away from the floor as I go down. Weird but it works. You should be able to feel a nice stretch across the width of your chest which should be maintained once you reach the bottom of the movement. Use this tension and squeeze those chest muscle together in order to drive your torso back up into the starting position.
At the top try and really flex the chest - like you were trying to holding onto a pencil between each pec.
-
If you can’t do 8-10 in a row do assisted chin-ups with the bands. Use of the thicker ones, loop it around the bar and then pull it through itself so it’s anchored. Rest your knees at the bottom for the assisted chin-up.
Remember to grip the bar tight as not only strengthens grip but helps reduce any strength leakage as you pull yourself up.
-
Item description
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.
Phase TWO: Day 1 - Full Body
-
Phase TWO will see a similar workout structure but with fewer reps but more time under tension.
Imagine slowing down the whole movement (including the half reps) as if you were watching yourself at x0.5 speed. You will find that your core is working harder and feet pressure exaggerated to maintain balance.
-
Use a KB/DB or heavy backpack to increase the load. Same principles apply - ie feet firmly positioned, glutes engaged throughout the movement and a controlled tempo on the both the ascent and descent.
-
Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
-
Wear a weighted backpack (you can use books or another appropriate weight). Start with a light weight and slowly progress as your muscles get used to the load. If you can’t get to the 6 reps reduce the weight.
-
Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
-
You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Grab a heavy book, DB or KB. Russian twists work best with a weight. If you can imagine rotating your torso from waist up along with the weight, the forces produced on your core will let you know that you are working it properly.
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.
Phase TWO: Day 2 - Full Body
-
Phase TWO will see a similar workout structure but with fewer reps but more time under tension.
Imagine slowing down the whole movement (including the half reps) as if you were watching yourself at x0.5 speed. You will find that your core is working harder and feet pressure exaggerated to maintain balance.
-
Use a KB/DB or heavy backpack to increase the load. Same principles apply - ie feet firmly positioned, glutes engaged throughout the movement and a controlled tempo on the both the ascent and descent.
-
Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
-
Wear a weighted backpack (you can use books or another appropriate weight). Start with a light weight and slowly progress as your muscles get used to the load. If you can’t get to the 6 reps reduce the weight.
-
Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
-
You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Grab a heavy book, DB or KB. Russian twists work best with a weight. If you can imagine rotating your torso from waist up along with the weight, the forces produced on your core will let you know that you are working it properly.
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.
Phase TWO: Day 3 - Upper Body Circuit
-
Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
-
Fill a backpack with some hardcover text books or similar and wear it as a weighted vest.
Remember to grip the bar tight as not only strengthens grip but helps reduce any strength leakage as you pull yourself up.
-
Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
-
You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Repeat the circuit one more time but finish with the leg raises and Angels & Devils after the second round.
-
Do this at the end of the second circuit. Remember to squeeze the abs at the top of the contraction (ie when your feet are at the top).
Phase TWO: Day 4 - Upper Body
You’re on a mission.
Day 4 ends the week fittingly with AMRAP sets. You’ll feel the pump flowing and confidence brewing.
-
If you can do 20 all in one go then do 25-30. The last few reps should be face grimace tough.
Make sure your hand placement isn’t too wide and you don’t just drop your chest to the floor like a lead weight. Control that descent - I find that I get more tension in the chest if I pretend I’m actually trying to push chest away from the floor as I go down. Weird but it works. You should be able to feel a nice stretch across the width of your chest which should be maintained once you reach the bottom of the movement. Use this tension and squeeze those chest muscle together in order to drive your torso back up into the starting position.
At the top try and really flex the chest - like you were trying to holding onto a pencil between each pec.
-
If you can’t do 8-10 in a row do assisted chin-ups with the bands. Use of the thicker ones, loop it around the bar and then pull it through itself so it’s anchored. Rest your knees at the bottom for the assisted chin-up.
Remember to grip the bar tight as not only strengthens grip but helps reduce any strength leakage as you pull yourself up.
-
Item description
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.