NICOLA HOME WORKOUT
2020 HOME WORKOUTS
Workout 1:
10 burpees
10 KB thruster right arm
10 KB thruster left arm
10 press ups
10 KB press right arm
10 KB press left arm
10 lunges
x 5
10 sit ups
20 Russian twists
30 second plank
x 3
Workout 2:
15 burpees
30 KB squats
30 sit ups
15 burpees
30 lunges
30 KB push press (15 each arm)
15 burpees
30 press ups
30 leg raises
15 burpees
30 KB thrusters (15 each arm)
30 Russian twists
Workout 3:
30 lunges
15 burpees
20 lunges
10 burpees
10 lunges
5 burpees
10 press ups
10 sit ups
10 squats
x 4
10 KB thrusters (each arm)
20 skaters
10 KB push press (each arm)
20 drop squats
x 4
Workout 4:
5 walkouts
10 press ups
15 sit ups
20 KB thrusters
30 lunges
40 jumping jacks
x 5
20 second side plank right
10 leg raises
20 second side plank left
10 leg raises
x 3
Note: the difference between a thruster & a push press:
Thruster has a full squat before the press
Push press has a small quarter squat before the press - more like a bounce
2021 HOME WORKOUTS
Workout 1:
10 burpees
10 DB snatch each arm
10 DB thrusters
10 press ups
10 DB snatch each arm
10 DB thrusters
10 DB lunges
x 5
10 sit ups
20 Russian twists
30 second plank
x 3
Workout 2:
15 burpees
30 DB squats
30 sit ups
15 burpees
30 lunges
30 DB push press
15 burpees
30 press ups
30 leg raises
15 burpees
30 DB snatch
30 Russian twists
Workout 3:
30 lunges
15 burpees
20 lunges
10 burpees
10 lunges
5 burpees
10 press ups
10 sit ups
10 DB shoulder press
10 squats
x 4
20 DB snatch
20 skaters
20 single DB thruster
20 drop squats
x 4
Workout 4:
5 walkouts
10 press ups
15 sit ups
20 lunges
30 DB snatch
40 jumping jacks
x 5
20 second side plank right
10 leg raises
20 second side plank left
10 leg raises
x 3