Body Workout Routine: At Home Exercise Routines and Plan – Watch FREE Videos!


Body  Workout Routine: At Home exercise routines and plan


Today’s routine is a full body workout routine, focused on chest and legs for the man and for the woman, the routine is focused on abs, core, and legs.  It’s a fun circuit designed to be done by yourself from the comfort of your home, or ideally, where you invite a few friends (depending on the space available) to exercise with you where you encourage each other!

The routine is structured with a warm-up (with a variety of options), a circuit of strength/toning activities, 1 active sport, and 1 active stretching. It finishes with a cool down series.

 

Join Michael and Laura by watching the full circuit exercise video below:

This is a 3-round circuit training designed to challenge you. Watch the video at home and exercise with your friends or alone and see if you can complete the full routine!
Men should follow Michael and women should follow Laura.  If your bandwidth allows, click on the dial to increase to the maximum resolution.

Get The Equipment To Exercise With Michael & Laura From Home:
The following are either the same or top rated equivalents of the equipment used in the FREE workouts.

Thank you for ordering through the links above to help support our mission to help 1,000,000 people get slim, strong and healthy.

 

Summary Of Today’s Routine:
Today’s Routine includes Warm-up, 6 Different Exercises, and Cool-Down Stretching. Please see below for more details.

Timer Setting
Warm-Up: 15-20 Minutes
Exercise: 50 seconds each
Rest Between Exercises : 10 Seconds
Cool-Down Stretching: 5-15 Minutes

Note: when exercising with more than one person, we have found that the rest time should go up since the TRX may need to be adjusted, weights moved, a question come up, look at routine and so on.  We’ve found that about 20 seconds works well for 2-4 people.  Also, depending on the time you have to exercise you can adjust the time to exercise and rest time.   Keep the time around the 1 minute mark to exercise and around 10-20 seconds of rest to maintain the benefits of high intensity, but take into account your personal fitness levels, exercises being done and needs to quickly organize equipment for everyone training together (or for yourself if exercising solo).

 

Explanation Of Exercises:
Watch the following 15:02 minute video for an explanation of the exercises:

Circuit:

View and download the spreadsheet with the suggested structure of this routine.

  • Warmup ( and have fun! :) )
    • Go from feet to head for all joints to get lubricated
    • Standing arms out rotation, slow to faster
    • Hand on top of other at sternum, bend touch ground, slow to fast
    • Jumping jacks forward, side
    • Opposite leg, opposite arm jumps
    • Black pad, alternating punches/kicks
  • Circuit (get slim and strong and have fun 😉 )
    • Round 1:
      • Exercise 1:  (Men) TRX pike to pushup; (Women) Back fall, leg up, turn over stand, repeat
      • Exercise 2: (Men) Skippy, sprawl, double knee jump;  (Women)  Same
      • Exercise 3: (Men) Alternate dumbbell press (hold out); back on ball (Women) Hamstring on TRX
      • Exercise 4: (Men) Lunge w/ kick with weights in hands;  (Women) TRX lunge to jump
      • Exercise 5: (Men) TRX flys; (Women) Back roll over shoulder, stand, repeat, other shoulder
      • Exercise 6: (Men) Hamstring on TRX; (Women) Forward fall, leg up, turn over stand, repeat
      • Active Sport: (Men) Sprawl, punch combo x 20 fast; (Women) Sprawl, kick combo x 10 each leg fast
      • Active Stretching (Men & Women Same):
        1) Cobra, downward dog to prayer twist.  Arms out like airplanes and up to touch.
        2) Step through, warrior 1, touch, pushup, cobra, downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 2:
      • Exercise 1:  (Men) TRX pike to pushup; (Women) Back fall, leg up, turn over stand, repeat
      • Exercise 2: (Men) Skippy, sprawl, double knee jump;  (Women)  Same
      • Exercise 3: (Men) Alternate dumbbell press (hold out); back on ball (Women) Hamstring on TRX
      • Exercise 4: (Men) Lunge w/ kick with weights in hands;  (Women) TRX lunge to jump
      • Exercise 5: (Men) TRX flys; (Women) Back roll over shoulder, stand, repeat, other shoulder
      • Exercise 6: (Men) Hamstring on TRX; (Women) Forward fall, leg up, turn over stand, repeat
      • Active Sport: (Men) Sprawl, punch combo x 20 fast; (Women) Sprawl, kick combo x 10 each leg fast
      • Active Stretching (Men & Women Same):
        1) Cobra, downward dog to prayer twist.  Arms out like airplanes and up to touch.
        2) Step through, warrior 1, touch, pushup, cobra, downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 3:
      • Exercise 1:  (Men) TRX pike to pushup; (Women) Back fall, leg up, turn over stand, repeat
      • Exercise 2: (Men) Skippy, sprawl, double knee jump;  (Women)  Same
      • Exercise 3: (Men) Alternate dumbbell press (hold out); back on ball (Women) Hamstring on TRX
      • Exercise 4: (Men) Lunge w/ kick with weights in hands;  (Women) TRX lunge to jump
      • Exercise 5: (Men) TRX flys; (Women) Back roll over shoulder, stand, repeat, other shoulder
      • Exercise 6: (Men) Hamstring on TRX; (Women) Forward fall, leg up, turn over stand, repeat
      • Active Sport: (Men) Sprawl, punch combo x 20 fast; (Women) Sprawl, kick combo x 10 each leg fast
      • Active Stretching (Men & Women do the same):
        1) Cobra, downward dog to prayer twist.  Arms out like airplanes and up to touch.
        2) Step through, warrior 1, touch, pushup, cobra, downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
  • Cool-Down Stretching  (Men & Women do the same):
    • Legs open, extend, with or without partner.
    • Legs together, hands up, jump back, push up to cobra, downward dog.
    • Jump through or step through your legs, sit down.
    • Legs 45 degree hands close to legs, hold.
    • Hands back, feet out, lift your head.
    • Leg Extension sitting down.
    • Feet in the air, on your shoulder.
    • Bring the legs down, on your shoulder.
    • Slowly roll down to laying position on your back.

 

Alternative Exercises
(Straight from the desk of Coach Michael: “I’ve tried and it is exceptionally hard to get the best results without equipment.  One of many reasons is that the body is going to respond best to various stresses on one’s muscles. Plus, strength and toning are 2 important aspects of overall fitness, with flexibility and coordination additional very important qualities.  Equipment helps achieve the fastest results in the least amount of time and everything you see us using has benefits, and that’s why we use it and recommend it to our students and to you.)

With that written, here are some alternative exercises to do if you just can’t get the equipment, are traveling, or for any other reason and still want to work out with Coach Michael:

  • Exercise 1:  (Men) TRX pike to pushup- You can put your feet up on any object (couch, steps, etc.) and do a similar motion.
    (Women) Back fall, leg up, turn over stand, repeat – You can do the same motion on the beach, grass, or other padded surface.
  • Exercise 2: (Men) Skippy, sprawl, double knee jump;  (Women)  Same
    Both can be done without equipment.
  • Exercise 3: (Men) Alternate dumbbell press (hold out); back on ball  – for men, weights are very important to overload the muscles, but an alternative would be pushups, or pushups with a weight on your back.
    (Women) Hamstring on TRX – Put your feet up on the coach or raised object and do a similar motion.
  • Exercise 4: (Men) Lunge w/ kick with weights in hands – Milk cartons can be used with water. Another option would be pullups.
    (Women) TRX lunge to jump – Put your back leg on a chair or other raised object and do the same motion, but really jump high.
  • Exercise 5: (Men) TRX flys – Flys with milk cartons, heavy books or other objects can be done.  Also, very wide pushups are similar.
    (Women) Back roll over shoulder, stand, repeat, other shoulder – use a soft surface.
  • Exercise 6: (Men) Hamstring on TRX – Put your feet up on the coach or raised object and do a similar motion.
    (Women) Forward fall, leg up, turn over stand, repeat – use a soft surface.
  • Active Sport: (Men) Sprawl, punch combo x 20 fast; (Women) Sprawl, kick combo x 10 each leg fast – for both, shadow boxing with intensity (e.g. fast and hard motions are similar)

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Get The Equipment To Exercise With Michael & Laura From Home:
The following are either the same or top rated equivalents of the equipment used in the free workouts.

 

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