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Home Workout 3

Jamie July 25, 2023

Here’s a more intense home workout routine that will challenge your strength, endurance, and cardiovascular fitness.
This workout involves higher intensity exercises and shorter rest periods, designed to push your limits.
As always, warm up before starting and cool down afterward. Perform each exercise with proper form and technique for the best results.

Warm-up:
5-10 minutes of dynamic movements such as jumping jacks, high knees, butt kicks, and arm circles.
Perform some light stretching to loosen up major muscle groups.

Workout: Perform each exercise for 4 sets of 8-10 repetitions, with minimal rest between exercises (about 30-45 seconds) and 1-2 minutes of rest between sets.

Plyometric Jump Squats:
Start with your feet shoulder-width apart.
Lower into a squat position and explode upward, jumping as high as you can.
Land softly and immediately go into the next squat.

Single-Leg Romanian Deadlift (RDL):
Stand on your right leg with a slight bend in the knee.
Hinge at your hips and lower your upper body while extending your left leg straight behind you for balance.
Keep your back flat and core engaged.
Return to the starting position and repeat on the other leg.

Tricep Push-ups:
Place your hands close together, directly under your shoulders.
Lower your chest towards the floor, keeping your elbows close to your body.
Push back up to the starting position.

Burpees:
Start in a standing position.
Drop into a squat and place your hands on the floor.
Jump your feet back into a plank position.
Perform a push-up, then jump your feet back to your hands.
Explode ward into a jump, reaching your arms overhead.

Mountain Climbers:
Get into a plank position with your hands directly under your shoulders.
Drive one knee towards your chest and quickly switch legs in a running motion.

Plank to Tuck Jump:
Begin in a plank position on your elbows.
Jump your feet forward towards your hands, bringing your knees towards your chest.
Jump your feet back to the plank position.

Cool-down:
5-10 minutes of light cardio (e.g., brisk walking or slow cycling) to gradually lower your heart rate.
Perform static stretches for major muscle groups, holding each stretch for 20-30 seconds.
This workout is demanding, so it’s essential to listen to your body and modify exercises if needed. If you’re new to high-intensity workouts, start with fewer sets or repetitions and gradually work your way up. Stay hydrated and ensure you have enough space to perform the exercises safely. Enjoy the challenge and the sense of accomplishment after completing this intense home workout!