Home Workout #10

Home Workout

PART 1

“Max Reps” to RPE-9ish, don’t go to failure but close.

Test

1. Squats
2. Pushups
3. DB Press
4. Suitcase Deadlift

then 1/2 those reps Every minute on the minute.

This is a tough one to figure out, but if you get it right, it’s incredibly effective.

Every person might have a different range of weights, but you need to test your weight first. It will look like this…

Say I have only 20# dumbbells I will use both of those dumbbells and do as many squats as possible in the rack position. I will go close to failure. Say I can get 20 reps in with 2-20# dumbbells, from that point on I will do 10 reps.

Say I get 25 pushups in my test, then I will do 13 reps every time during the workout

Say I get 16 reps in my test I will do 8 reps every time during the workout

In suitcase deadlift I get 30 reps, then I will do 15 every time I do the suitcase deadlifts

My workout would look like this

Min 1- 10 Squats

Min 2- 13 pushups

Min 3- 8 DB Press

Min 4- 15 Suitcase Deadlifts

4 Rounds

PART 2:

10 Split Squats

10 Plank Row

10 Single Leg Deads

10 Steps Ups

10 Side Plank Row

3 Rounds

ABS: 4 Rounds

:30 Heel Raise

:30 BOAT

:30 MT Climbers

:30 Plank