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Home Workout!

by Jake ASC on April 08, 2020

Check out this awesome home workout presented by our very own ASC Cartel!

WHAT IS THIS PROGRAM ABOUT?

This program is a home workout routine for
those who do not have any workout equipment.
This program targets both type 1 & 2 muscle fibers.
Increases conditioning.
Maintains muscle mass when unable to go to the gym.

WHO IS THIS PROGRAM FOR?

This is for those looking to stay fit when unable to maintain their everyday
gym routine.
For those without any type of workout equipment at home.

HOME TRAINING ROUTINE (NO EQUIPMENT)

Spartan, Tank, Rest, REPEAT

*THE SPARTAN

Day 1 (no equipment)
Repeat for 5 rounds:
100m Sprint
10x Burpees
10x Push Ups (normal)
10x Jump Lunges
10x Pull-Ups
10x Push-Ups (feet elevated)
10x Dips
(*300 Reps Total)
**Rest Intervals
1st set: 60 sec
2nd: 90 sec
3rd: 120 sec
4th: 150 sec

HOME TRAINING ROUTINE (NO EQUIPMENT)

Spartan, Tank, Rest, REPEAT

*THE TANK

Day 2 (no equipment)
Repeat for 3 rounds:
10x Box jumps
(use a box just under your top vertical, jump over)
10x power push-ups (push and clap)
10x power brick throws
(grab a heavy object, brick, heavy medicine ball, etc)
(go on knees and launch object
through your chest and shoulders)
10x underhand push-ups (bicep focus)
10x vertical jumps
(jump as high as you can while reaching)
**Rest Intervals
1st set: 60 sec
2nd: 90 sec
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