This training consists of most all body weight exercises. Here is a list of some equipment used and some common household items that can replace them.
- Pad for knees – Pillow/cussion/folded blanket
- Slant board (To elevate feet) – Curb, Stair, Yoga Block
- Small weights – Water bottle, anything small with a bit of weight
Here there are 3 different workout days that all are an hour long (3 hours a week). The structure of the workouts will be listed here and the videos will be below.
Day 1: Push Legs & Pull Upper
Day 2: Pull Legs & Push Upper
Day 3: Lateral & Mobility
With a few replacement exercises below that I will add to as I feel necessary.
Each workout is split into 9 exercises that you will end up doing 3 times each. 27 exercises per workout total. Each set of 9 workouts is split into 3 exercises. 3 easier exercises (1-3). 3 medium exercises (4-6). 3 Harder workouts to finish (7-9). Here’s how to do the workouts.
All exercises we are looking for are between 10-15 reps. If you can do 15 easily you need to make it more difficult. If you can’t quite do 10, you need to do an easier version. For holds, we will do 10-15 seconds per hold.
You will do the first 3/9 exercises, rotating through all 3 times before moving on to the 4-6(Medium)/9 exercises. You will then do the medium exercises, rotating 3 times before moving to the last set of 3. Instead of doing 1 workout 3 times before moving on, you have 3 exercises to rotate through. So it’s really 15 reps per 3 exercises per 3 sets.
These are mostly basic bodyweight exercises that will improve lower body mobility and strength. These will reduce your risk of injury in your ankles, knees, hips, Lower back, hip flexors, groin, and shoulders.
Good luck, training hard and go Swarm!