Aristos At Home Bodyweight Workouts 1-7

Warm Up: 3 Rounds for Quality -

• 5 Groiners per side

• 5 Down Dog

• 10 Shoulder Taps (from feet or knees)

Workout: Alternating Every Minute on the Minute (EMOM) -

• On the even minutes complete 5 Push Ups

  *Add 1 OR 3 OR 5 reps per round

• On the odd minutes complete 10 OR 15 OR 20 Air Squats

Continue until you can’t complete the required number of Push Ups. Add in a rest minute if required.

Cool Down:

• Dragon / Lizard x 2 minutes per side

• Twisted Cross x 1 minute per side

Warm Up: 3 Rounds for Quality -

• 5 Knight to Kneeling per side

• 30 second Samson Lunge per side

• 5 Bird Dog per side

Workout: As Many Rounds and Reps As Possible for 15:00 (AMRAP) -

• 30 second Side Plank

• 12 Alternating Reverse Lunges

• 30 second Side Plank

• 12 Alternating Reverse Lunges

• 20 Mountain Climbers

Cool Down:

• Supine Twist x 2 minutes per side

Warm Up: 3 Rounds for Quality -

• 5 Leg Abducted Rock Backs per side

• 5 Thoracic-Extension Rotations per side

• 5 Inchworms

Workout:

• A1. Cyclist Squat (30X1) - 3 sets of 10 OR 15 OR 20 reps

• Rest 30 seconds

• A2. 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. Narrow Grip Push Up (20X1) - 3 sets of 5 OR 10 OR 15 reps

• Rest 30 seconds

• B2. Reverse Plank - 3 sets of 20 OR 40 OR 60 seconds

• Rest 30 seconds

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

• C. Hollow Hold - 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 Lateral Step Ups per side

• 5 Active Leg Raises per side

• 30 second Front Leaning Rest

Workout: As Many Rounds and Reps As Possible for 5:00 (AMRAP) -

• 30 second Bear Crawl

• 10 Alternating Step Ups

• 12 Jump Overs OR 20 Squat Thrusts

Rest for 2:00

Complete 3 Rounds in Total

Cool Down:

• Half Seated Forward Fold x 1 minute per side

• Seated Straddle x 2 minutes per side

Warm Up: 3 Rounds for Quality -

• 5 Tall Kneeling Squat

• 5 Bootstrap Squats

• 5 Yoga Push Ups

Workout:

2 Rounds of -

• 30 seconds of Burpees

• 30 seconds rest

• 30 seconds of Squats

• 30 seconds rest

Rest 60 seconds

2 Rounds of -

• 45 seconds of Burpees

• 15 seconds rest

• 45 seconds of Squats

• 15 seconds rest

Rest 60 seconds

2 Rounds of -

• 60 seconds of Burpees

• 60 seconds of Squats

Cool Down:

• Saddle x 2 minutes

• Childs pose x 2 minutes

Warm Up: 3 Rounds for Quality -

• 10 Alternating Walking Toe Taps

• 5 Lunges with Thoracic-Extension Rotation per side

• 15 second Bent Knee Hollow Hold

Workout: 3 Rounds -

• 60 seconds Extended Inchworm

• 60 seconds (Jumping) Lunges

• 60 seconds Sit Ups

• 60 seconds Reverse Table Top Push Ups

• 60 seconds Mountain Climbers

• 60 seconds Rest

Cool Down:

• Seal x 1 minute

• Thread the Needle x 1-2 minutes

Warm Up: 3 Rounds for Quality -

• 5 Leg Abducted Rock Backs per side

• 10 Alternating Dead Bugs

• 5 Side Lying Rotations per side

Workout:

• A1. 1 + 1/4 Squat (Paused) - 3 sets of 5 OR 10 OR 15 reps

• Rest 30 seconds

• A2. Prisoner Good Morning (30X1) - 3 sets of 10 OR 15 OR 20 reps

• Rest 30 seconds

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

• B1. Chair Dip - 3 sets of 5 OR 10 OR 15 reps

• Rest 30 seconds

• B2. Prone Lift Off - 3 sets of 5 OR 10 OR 15 reps

• Rest 30 seconds

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

• C. Lemon Squeeze OR Tuck Crunch - 3 sets of 10 OR 15 OR 20 reps

• Rest 30 seconds

3 sets in total of C, rest 30 secs.