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Hi User Not Logged In,

…and welcome back to your HomeGym!

I hope you had a great weekend and took some time to rest. It’s a new week and we are heading towards the end of this weird year. So let’s take control of those last months instead of allowing them to control us!

Focus of the week

This week we’re having again a split schedule. We will start with an upper body session, followed by a 40 minute long leg session and nice full body bodyweight HIIT sessions.

WarmUp

Don´t forget todecrease the risk of injuries – get prepared for the upcoming workout.

This week we’re having again a split schedule. We will start with an upper body session, followed by a 40 minute long leg session and nice full body bodyweight HIIT sessions.

Weekly Challenge

Whoop Whoop, it’s time for the weekly challenge!

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Nutrition

What I would eat around my trainings

If you have any questions or are experiencing any struggles, please do not hesitate to reach out – info@danielptfitness.com

Have a great week,

Daniel

UPPER BODY WORKOUT

Today’s Warm-Up

Please use this warm up to improve your blood flow to your muscles and loosening your joints – to decrease the risk of injuries. The exercises and stretches will help your muscles to get prepared for the upcoming workout.

Today’s Workout

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LOWER BODY WORKOUT

Today’s Warm-Up

Please use this warm up to improve your blood flow to your muscles and loosening your joints – to decrease the risk of injuries. The exercises and stretches will help your muscles to get prepared for the upcoming workout.

Today’s Workout

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FULL BODY WORKOUT

Today’s Warm-Up

Please use this warm up to improve your blood flow to your muscles and loosening your joints – to decrease the risk of injuries. The exercises and stretches will help your muscles to get prepared for the upcoming workout.

Today’s Workout

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Your Weekly Challenge

Whoop Whoop, it’s time for the weekly challenge! I hope you are feeling great and ready to speed it up today. You will have 6 rounds with 6 exercises – so will will make it the speedy six 😀 You will start with easy 6 repetitions but for each round you will two extra repetitions – please, read the instructions carefully and have a look at the exercise videos to perform the exercises correctly.

Most important – bring your A-Game and let’s make this a fun and speedy one! 😀

THE HOME RUN

EACH EXERCISE 8X 20SECS

MOUNTAIN CLIMBERS + PUSH UP
DB CHEST PRESS
DB CURL + PRESS
DB NARROW SQUATS
DB REVERSE LUNGES (L)
DB REVERSE LUNGES (R)

Photo by Charles Deluvio on Unsplash

For this challenge, you will need a timer app that allows you to set 8x 20secs with 10 secs rest in between.

We will have 6 exercises as listed below. You will start with Mountain Climbers + Push. You will perform the Mountain Climbers + Push Up for 20 secs long then you will rest 10 secs. You will then repeat Mountain Climbers + Push Up's again for 20secs followed by 10secs rest - till you have completed 8 rounds.

After 8 rounds of mountain climbers + push up's, you will continue with your second exercise dumbbell chest press. Also here, you will perform the exercise for 20 secs followed by 10 secs rest. You will repeat this for 8 rounds.

Enjoy the workout! 🙂

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RECIPES OF THE WEEK

Here you will find weekly some of the meals that I would eat around my trainings. In addition to my three big meals per day, I would also have some additional snacks to fuel and nourish myself. So please, see this section as a place for meal inspirations and not as a nutrition guideline.

Weekly Youtube Workout

Please find below the workout script for todays at home workout full body follow along:

Block 01

  1. Banded Push Ups
  2. Seated Alternating Chest Press
  3. Long Band Deadlift & Bent over Row
  4. Seated Long Band Row
  5. Long Band Reverse Lunge (L)
  6. Long Band Reverse Lunge (R)

Block 02

  1. Semi-Sumo Banded Deadlift & Stiff Leg Deadlift
  2. Long Band Squat Overhead Press
  3. Wide Pull Downs & Front Pull
  4. Standing Long Band Front Raises & Upright Row
  5. Biceps Inner & Outer Curls
  6. Standing Overhead Triceps Extensions