Aristos At Home Equipment Workouts 15-21

Warm Up: 7 Minutes -

• 10 Sciatic Floss

• 10 Clam Shell

• 5 Yoga Push Ups

Workout

AMRAP 30:00 at a Sustained Pace

• 5 Extended Inchworms

• 20 Alternating Step Ups

• 10 Suitcase Deadlifts

• 20 Jump Overs

• 45 seconds / 45 seconds Single Arm Carry - choice

• 10 Elbow Plank to Front Leaning Rest + Push Up

Warm Up: 7 Minutes -

• 5 Sumo Inchworms

• 10 Alternate Cossack Squats

• 10 Alternate T-Push Ups

Workout

A.5 Rounds for Time:

• 9 Single Arm Kettlebell Snatch

• 15 Burpees

• 21 Air Squats

B. Alternating Every Minute On The Minute 10:00

1. 10 Hollow Rocks + Max Lemon Squeeze

2. Rest

Warm Up: 7 Minutes -

• 8/8 Leg Abducted Rock Back

• 30 sec / 30 sec Samson Stretch

• 5/5 Side Lying Rotation

Workout: Full Body Resistance

• A1. Single Leg Squat Variation (20X1) - Max reps, then 2 sets at 50% max reps

• Rest 30 seconds between legs and 60 seconds between sets

• A2 Sumo Stance Goblet Good Morning (30X1) - 3 sets of 15 reps

• Rest 60 seconds between sets

*3 sets of A1(L), rest 30 secs, A1(R), rest 60 secs, A2, rest 60 secs.

• B1. Single Arm Kettlebell Floor Press (21X1) - Max reps, then 2 sets of 50% max reps

• Rest 30 seconds between arms and 60 seconds between sets

• B2. Reverse Plank - Max hold, then 2 sets of 50% max hold

• Rest 60 seconds between sets

*3 sets of B1(L), rest 30 secs, B1(R), rest 60 secs, B2, rest 60 secs.

• C1. Bulgarian Split Squat (20X1) - 4 sets of 12 reps

• Rest 30 seconds between legs and 60 secs between sets

• C2. Hollow Hold - Max reps, then 3 sets of 50% max hold

*4 sets of C1(L), rest 30 secs, C1(R), rest 60 secs, C2, rest 60 secs.

Warm Up: 7 Minutes -

• 10 Alternate Toe Taps from Push Up Support

• 10 Sciatic Floss

• 10 Alternate Zombie Walks

Workout

AMRAP 5:00 at a Sustained Pace

• Kettlebell Complex - Left*

• Kettlebell Complex - Right*

• 20 Alternating V-Ups

• 15 Jump Overs

Rest 2:00

Complete 4 Rounds in Total

*Kettlebell Complex = 5 Single Arm Kettlebell Cleans + 5 Single Arm Kettlebell Front Squats + 5 Single Arm Push Press

Warm Up: 7 Minutes -

• 5/5 Thoracic Extension Rotation (Quadruped)

• 5/5 Knight to Kneeling

• 5/5 Single Leg Glute Bridge

Workout

AMRAP 30:00 at a Sustained Pace

• 45 second Bear Crawl

• 20 Reverse Prisoner Lunges

• 30 Mountain Climbers

• 10 Goblet Kang Squats

• 45 second Hollow Hold

• 10 Alternating Push Ups on an Elevated Platform

Warm Up: 7 Minutes -

• 5 Inchworm

• 10 Alternating Groiners

• 10 Shoulder Taps

Workout

A.3 Rounds For Time

• 30 American Kettlebell Swings

• 20 Burpees

• 10 Single Arm Thursters per arm

B. Alternating Every Minute On The Minute (EMOM) 10:00

1. Single Arm Front Leaning Rest - 30 seconds per side

2. Rest

Warm Up: 7 Minutes -

• 8/8 Leg Abducted Rock Back

• 8 Bootstrap Squats

• 8 Table Top Push Ups

Workout: Full Body Resistance

• A1. Cyclist Squat (30X1) - 4 sets of 12-15 reps

• Rest 60 seconds

• A2 Single Leg RDL (30X1) - 4 sets of 10-12 reps

• Rest 30 seconds between legs and 60 seconds between sets

*4 sets of A1, rest 60 secs, A2(L), rest 30 secs, A2(R), rest 60 secs.

• B1. Seated Single Arm Kettlebell Shoulder Press (20X1) - Max reps, then 2 sets of 50% max reps

• Rest 30 seconds between arms and 60 seconds between sets

• B2. 3 Point Single Arm Kettlebell Row (20X1) - Max reps, then 2 sets of 50% max reps

• Rest 30 seconds between arms and 60 seconds between sets

*3 sets of B1(L), rest 30 secs, B1(R), rest 60 secs, B2(L), rest 30 secs, B2(R), rest 60 secs.

• C1. Front Foot Elevated Reverse Lunge (20X1) - 3 sets of 15 reps

• Rest 30 seconds between legs and 60 secs between sets

• C2. Side Plan with Leg Abduction - Max hold, then 2 sets of 50% max hold

• Rest 30 seconds between sides and 60 secs between sets

*3 sets of C1(L), rest 30 secs, C1(R), rest 60 secs, C2(L), rest 30 secs, C2(R), rest 60 secs.

Warm Up: 7 Minutes -

• 10 Sciatic Floss

• 10 Clam Shell

• 5 Yoga Push Ups

Workout

AMRAP 30:00 at a Sustained Pace

• 4 Wall Walks + 2 Push Ups

• 20 Alternating Step Ups

• 20 Jump Overs

• 10 Plank to Push Up Support

• 30 seconds / 30 seconds Single Arm Carry - choice

• 5/5 Single Arm Upright Row (Kettlebell) OR Muscle Snatch (Kettlebell)

Warm Up: 7 Minutes -

• 5 Sumo Inchworms

• 10 Alternate Cossack Squats

• 10 Alternate T-Push Ups

Workout

A.7 Rounds for Time:

• 7 Single Arm Clusters - Left

• 7 Single Arm Clusters - Right

• 7 Burpees

B. Alternating Every Minute On The Minute 12:00

1. Half Turkish Get Up - Left (45 secs)

2. Half Turkish Get Up - Right (45 secs)

3. Alternating Bird Dog (45 secs)

Warm Up: 7 Minutes -

• 8/8 Leg Abducted Rock Back

• 30 sec / 30 sec Samson Stretch

• 5/5 Side Lying Rotation

Workout: Full Body Resistance

• A1. Single Leg Squat Variation (20X1) - 3 sets of 10-12 reps per leg

• Rest 30 seconds between legs and 60 seconds between sets

• A2 Sumo Stance Goblet Good Morning (30X1) - 3 sets of 12-15 reps

• Rest 60 seconds between sets

*3 sets of A1(L), rest 30 secs, A1(R), rest 60 secs, A2, rest 60 secs.

• B1. Single Arm Kettlebell Floor Press (21X1) - 4 sets of 8-10 reps

• Rest 30 seconds between arms and 60 seconds between sets

• B2. Reverse Plank - 4 sets of sustainable time across sets (same length of hold as last week)

• Rest 60 seconds between sets

*4 sets of B1(L), rest 30 secs, B1(R), rest 60 secs, B2, rest 60 secs.

• C1. Bulgarian Split Squat (20X1) - 4 sets of 10 reps

• Rest 30 seconds between legs and 60 secs between sets

• C2. Hollow Hold - 4 sets of sustainable time across sets (increase hold from last week)

*4 sets of C1(L), rest 30 secs, C1(R), rest 60 secs, C2, rest 60 secs.

Warm Up: 7 Minutes -

• 10 Alternate Toe Taps from Push Up Support

• 10 Sciatic Floss

• 10 Alternate Zombie Walks

Workout

AMRAP 5:00 at a Sustained Pace

• Kettlebell Complex - Left*

• Kettlebell Complex - Right*

• 10 Weighted Sit Ups

• 15 Jump Overs

Rest 2:00

Complete 4 Rounds in Total

*Kettlebell Complex = 5 Single Arm Kettlebell Swings + 5 Single Arm Front Rack Reverse Lunges + 5 Single Arm Push Press

Warm Up: 7 Minutes -

• 5/5 Thoracic Extension Rotation (Quadruped)

• 5/5 Knight to Kneeling

• 5/5 Single Leg Glute Bridge

Workout

AMRAP 30:00 at a Sustained Pace

• 30 second Bear Crawl

• 20 Alternating Cossack Squats

• 20 Mountain Climbers

• 5/5 Kettlebell Windmills

• 30 second Hollow Hold

• 5 Inchworm + 2 Push Ups + T Push Up

Warm Up: 7 Minutes -

• 5 Inchworm

• 10 Alternating Groiners

• 10 Shoulder Taps

Workout

A.2 Rounds For Time

• 30 American Kettlebell Swings + 15 Burpees

• 20 American Kettlebell Swings + 10 Burpees

• 10 American Kettlebell Swings + 5 Burpees

B. Alternating Every Minute On The Minute 10:00

1. Plank - 15 seconds remove eblow / foot (3 point)

2. Rest

Warm Up: 7 Minutes -

• 8/8 Leg Abducted Rock Back

• 8 Bootstrap Squats

• 8 Table Top Push Ups

Workout: Full Body Resistance

• A1. Cyclist Squat (30X1) - 4 sets of 10-12 reps

• Rest 60 seconds

• A2 Single Leg RDL (30X1) - 4 sets of 8-10 reps

• Rest 30 seconds between legs and 60 seconds between sets

*4 sets of A1, rest 60 secs, A2(L), rest 30 secs, A2(R), rest 60 secs.

• B1. Seated Single Arm Kettlebell Shoulder Press (20X1) - 3 sets of 12-15 reps

• Rest 30 seconds between arms and 60 seconds between sets

• B2. 3 Point Single Arm Kettlebell Row (20X1) - 3 sets of 12-15 reps

• Rest 30 seconds between arms and 60 seconds between sets

*3 sets of B1(L), rest 30 secs, B1(R), rest 60 secs, B2(L), rest 30 secs, B2(R), rest 60 secs.

• C1. Front Foot Elevated Reverse Lunge (20X1) - 3 sets of 12-15 reps

• Rest 30 seconds between legs and 60 secs between sets

• C2. Side Plan with Leg Abduction - 3 sets of 45 second hold per side

*3 sets of C1(L), rest 30 secs, C1(R), rest 60 secs, C2(L), rest 30 secs, C2(R), rest 60 secs.