Aristos At Home Bodyweight Workouts 8-14

Warm Up: 3 Rounds for Quality -

• 5 Knight to Kneeling (per side)

• 10 Shoulder Taps (from feet or knees)

• 10 second Bent Knee Hollow Hold

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

• 10 Sit Ups

• 100m Shuttle Run (10m x 10m)

• 10 Sit Ups

• 20 Jump Overs OR Squat Thrusts

• 10 Sit Ups

• 20m Bear Crawl (10m forwards + 10m backwards)

Cool Down:

• Seal x 1-2 minutes

• Half Front Split x 1-2 minutes per side

Warm Up: 3 Rounds for Quality -

• 30 second Samson Lunge per side

• 10 Alternating T-Push Ups

• 10 Alternating Toe Taps

Workout: Every 3:00 for 5 Rounds -

• 8 Burpees

• 16 Alternating Reverse Lunges OR Jump Lunges

• 30 second Reverse Plank

*Modify to 2:00 x 7 Rounds for Advanced Option

Cool Down:

• Down Dog x 1-2 minutes

• Thread the Needle x 1-2 minutes

Warm Up: 3 Rounds for Quality -

• 5 Bootstrap Squats

• 5 Glute Bridges (3 second Pause at Top)

• 30 second Table Top

Workout:

• A1. Wall Sit + Squat - 30 second Hold (Wall Sit) + 30 second AMRAP (As Many Reps As Possible of Squats)

• Rest 30 seconds

• Box (Single Leg) Hamstring Curl - 3 sets of 5 OR 8 OR 10 reps

• Rest 30 seconds

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

• B1. Chair Dip - 3 sets of 8 OR 12 OR 16 reps

• Rest 30 seconds

• B2. Single Arm Reverse Fly (Odd Object) - 3 sets of 8 OR 12 OR 16 reps

• Rest 30 seconds

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

• C. Deadbug - 3 sets of 8 OR 10 OR 12 reps

• Rest 30 seconds

3 sets in total of C, rest 30 secs.

Warm Up: 3 Rounds for Quality -

• 10 Alternating Groiners

• 5 Leg Abducted Rock Backs per side

• 30 second Front Leaning Rest

Workout: Alternating Every Minute On The Minute (EMOM) - 4 rounds in total:

• Extended Inchworm from Front Leaning Rest

• Jump Overs OR Step Ups

• Mountain Climbers

• Rest

*Pick a number of reps that can be sustained over the 4 rounds.

Complete 4 Rounds in Total

Cool Down:

• Low Dragon x 1-2 minutes per side

• Bottom of the Squat x 3 minutes in total

Warm Up: 3 Rounds for Quality -

• 5 Side Lying Rotations per side

• 5 Inchworms

• 5 Yoga Push Ups

Workout: For Time -

25 OR 50 OR 75 OR 100

• Push Ups*

*Each time you take a break run 10 shuttles (of a 10m distance) and do 10 air squats

Cool Down:

• Half Forward Fold x 2 minutes per side

• Childs Pose x 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: Every Minute On The Minute for 10:00 -

• X Burpees*

• 8-16 Alternating Lunges* (50 foot Walking Lunge)

* Pick a sustainable number of reps for the burpees and the lunges. Your overall score will be the total number of reps for your worst round.

Cool Down:

• Dragon / Lizard x 1-2 minutes

• Saddle x 2 minutes

Warm Up: 3 Rounds for Quality -

• 5 Sumo Inchworms

• 10 Alternating Cossack Squats

• 10 Alternating Bird Dogs

Workout:

• A1. Kang Squats - 3 sets of 8 OR 10 OR 12 reps

• Rest 30 seconds

• A2. Front / Side Raise - 3 sets of 8 OR 10 OR 12 reps

• Rest 30 seconds

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

• B1. Bulgarian Split Squats - 3 sets of 5 OR 10 OR 15 reps

• Rest 30 seconds

• B2. Table Top Push Ups - 3 sets of 5 OR 8 OR 10 reps

• Rest 30 seconds

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

• C. Side Plank - 3 sets of 20 OR 40 OR 60 seconds

• Rest 30 seconds

3 sets in total of C, rest 30 secs.