Adapting Training to the CV Pandemic
Hey everyone - I’m an ACE Certified Personal Trainer and I’ve programmed my own full body, 3x a week body weight workout that I’d love to share with anyone facing gym closures. I’ve also included abs on interval days and a resistance band workout if you have access to those. Access below!
If you have a question on any workout, let me know and I will reply with a video of the exercise form.
BODYWEIGHT FULL BODY M W F (1.5 min rest time)
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Push Ups - 3 x To Failure
Pull Up Negatives - 3 x To Failure
Single Leg Assisted Pistol Squat - 3 x To Failure
Decline Push Ups - 3 x To Failure
Chin Ups - 3 x To Failure
Jump Lunges - 3 x To Failure
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RESISTANCE BAND VERSION (1.5 min rest time)
Deficit Banded Push Ups - 3 x To Failure
Behind the Body Band Curls - 3 x 12
Band Squat - 4 x 10
Standing Band Chest Press - 3 x 12
Band Row - 3 x 12
Band Pull Through - 3 x 12
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AB HIIT + CARDIO — Tuesday / Thursday
3 Round HIIT
25 plank jacks 15 Thread The Needles 25 Leg Lifts
20 min HIIT Run (if possible in your country, if not then use mountain climbers as a cardio)
PS : if you don’t have a pull up bar, while I highly recommend getting one, you can also use a desk or a table for pull ups / inverted rows. Be careful and make sure this can support your body weight.
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source https://www.reddit.com/r/loseit/comments/fjxi8z/adapting_training_to_the_cv_pandemic/
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