Aristos At Home Bodyweight Workouts 15-21

Warm Up: 3 Rounds for Quality -

• 5 Yoga Push Ups

• 10 Alternating Groiners

• 10 Alternating Shoulder Taps

Workout: As Many Rounds and Reps as Possible (AMRAP) for 4:00 -

• Run 400m

• Max Push Ups

Rest 1:00

AMRAP 4:00 -

• Run 400m

• Max Squats

Rest 1:00

AMRAP 7:00 -

• Run 400m

• Max 5 Push Ups + 10 Squats

Cool Down:

• Seal x 1-2 minutes

• Half Front Split x 1-2 minutes per side

Warm Up: 3 Rounds for Quality -

• 5 Bootstrap Squats

• 5 Inchworms

• 10 Shoulder Taps

Workout: Alternating Every Minute On The Minute (EMOM) -

1. 30 second Wall Sit + Max Burpees

2. Rest

*Repeat for 100 Burpees

Cool Down:

• Down Dog x 1-2 minutes

• Thread the Needle x 1-2 minutes

Warm Up: 3 Rounds for Quality -

• 5 Knight to Kneeling (per side)

• 5 Thoracic Extension Rotation (per side)

• 10 Alternating Zombie Walks

Workout:

• A1. Single Leg Squat (20X1) - 3 sets of 5 OR 8 OR 12 reps

• Rest 30 seconds

• Single Leg Glute Bridge (20X1) - 3 sets of 5 OR 10 OR 15 reps

• Rest 30 seconds

3 sets in total of A1, rest 30 secs, A2, rest 30 secs.

• B1. Pike Push Up (20X1) - 3 sets of 5 OR 8 OR 12 reps

• Rest 30 seconds

• B2. Prone T - 3 sets of 8 OR 12 OR 15 reps

• Rest 30 seconds

3 sets in total of B1, rest 30 secs, B2, rest 30 secs.

• C. Flutter Kick from Hollow - 3 sets of 20 OR 40 OR 60 seconds

• Rest 30 seconds

3 sets in total of C, rest 30 secs.

Warm Up: 3 Rounds for Quality -

• 5 Sumo Inchworms

• 10 Alternating Cossack Squats

• 10 Alternating Bird Dogs

Workout: Every Minute On The Minute (EMOM) for 10:00:

• 7 Burpees

• 7 Sit Ups

• 7 Squats

*After 10 mins add one rep per round until failure.

Complete 4 Rounds in Total

Cool Down:

• Dragon / Lizard x 2 minutes per side

Warm Up: 3 Rounds for Quality -

• 5 Lateral Step Ups per side

• 5 Active Leg Raises per side

• 30 second Front Leaning Rest

Workout: For Time -

10-9-8-7-6-5-4-3-2-1

• Unbroken Push Ups

• 30 second Hollow Hold after each set

i.e. 10 Unbroken Push Ups, 30 second Hollow Hold; 9 Unbroken Push Ups, 30 second Hollow Hold…

Cool Down:

• Supine Twist x 2 minutes per side

Warm Up: 3 Rounds for Quality -

• 5 Leg Abducted Rock Backs per side

• 10 Alternating Dead Bugs

• 5 Side Lying Rotation per side

Workout: For Time -

21-15-9

• Jump Overs

• Shuttle Runs

• Mountain Climbers

Rest 2:00

30-15

• Jump Overs

• Shuttle Runs

• Mountain Climbers

45 reps

• Jump Overs

• Shuttle Runs

• Mountain Climbers

Cool Down:

• Seated Saddle x 2 minutes

Warm Up: 3 Rounds for Quality -

• 5 Bootstrap Squats

• 5 Glute Bridges - 3 second pause at top

• 30 second Table Top

Workout: Alternating Every Minute On The Minute (EMOM) for 12:00

1. 20 second Front Leaning Rest + Max. Push Ups

2. 20 second Wall Sit + Max. Squats

Cool Down:

• Saddle x 2 minutes

• Child’s Pose x 2 minutes