Aristos At Home Bodyweight Workouts 15-21

Please click on the videos below to view the Workout Briefs

 

Aristos At Home Bodyweight Workout 15

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

Aristos At Home Bodyweight Workout 16

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

Aristos At Home Bodyweight Workout 17

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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.

Aristos At Home Bodyweight Workout 18

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

ARISTOS AT HOME BODYWEIGHT WORKOUT 19

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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

ARISTOS AT HOME BODYWEIGHT WORKOUT 20

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

ARISTOS AT HOME BODYWEIGHT WORKOUT 21

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