Strength Ambassadors Logo
Start here
  • Book A Strength Class
  • Gym Membership
    • Membership Info
  • Classes
    • Ladies Who Lift
    • Building Strength – Strength Training in London
    • Olympic Lifting Training
    • Strongman Training & Gym In London
    • Membership Info
  • Personal Training
    • Personal Training Sessions
    • Gym Hire for Personal Trainers
  • About
    • What We Do – Powerlifting & Weightlifting Club London
    • Our Team
    • Success Stories
    • COVID Secure Procedures
  • Blog
    • Lifestyle
    • Mindset
    • Mobility
    • Nutrition
    • Training
  • Contact

Home workout: Tues 7 July 2020

By Sally
Thursday, July 9th, 2020

This is an action-packed home workout, working all muscle groups. You can use a weighted backpack for this workout.

Start with a bodyweight warm up, then:

AMRAP (as many rounds as possible) in 5 minutes

This block is a great all-body warm up!

A. Inchworms with squats, increasing squat reps by 1 each round (option: include push ups, increasing by 1 each round
Start with 3 squats, 1 push up

Walk your hands out into a plank position. Do a push up (optional). Walk your feet in towards your hands. Stand up and do 3 squats. This is one rep.

Inchworm with push up exercise

AMRAP (as many rounds as possible) in 15 minutes

This block focusses on the posterior chain (glutes and lats) and core.

B1 Single leg glute bridge, shoulders elevated x 12 reps each leg, tempo: down for 3, up for 1

single leg glute bridge with shoulders on bench
B2 Backpack single arm bent-over row, x 12 reps each arm, tempo: down for 3, up for 1

Note: stand in a split stance and bend forwards from the hips.

B3 Superman plank x 5 reps each side, alternating (option: bird dog)

Superman plank exercise

AMRAP (as many rounds as possible) in 10 minutes

This block targets lower back and shoulders.

C1 Skydivers x 10 reps- add 2 reps each round
First 6 rounds are 10/12/14/16/18/20

Skydivers lower back exercise

C2 Squats x 20 reps -add 4 reps each round
First 6 rounds are 20/24/28/32/36/40

C2 Pike push ups x 5 reps – add 1 rep each round
First 6 rounds are 5/6/7/8/9/10

Shoulder push up or modified handstand push up

Finisher: musical tabata

D. Musical tabata – burpee (option: with push up). Search youtube for ‘tabata workout music’ and pick a tune!

Categories : Blog, Home workouts, Workouts

Leave a Reply

Click here to cancel reply.

Success Stories


"It just feels brilliant, it feels really good!"
Holly - Olympic Lifting


"Ladies Who Lift has been a massive confidence booster for me"
Angela - Ladies Who Lift


"Everything in my life is easier for being stronger!"
Melanie - personal training


"I was snatching in my first session, which I really didn't think I would be able to do!"
Dominic - Olympic Lifting PT


"The process has been really fun, I've enjoyed pushing it a little bit more every week"
Pippa - Ladies Who Lift


"It's been great - extraordinarily instructive!"
Greg - Olympic Lifting


"Now I've learned how to be more powerful!"
Jess - Olympic Lifting


"We've got a really nice squad of lifters here...everyone's so supportive"
Jon - Olympic Lifting classes


Copyright © 2023 All Rights Reserved

Powered by Pro-FitnessWebDesign.com