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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! 😀

Great news

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Focus of this 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.

Training I

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Training II

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Training III

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Example Schedule

For this weeks training, I would like to suggest the following split. As always, please feel free to mix the days fitting your daily schedule.

Monday | Training III
Tuesday | Training I
Wednesday | Training II
Thursday | Training I
Friday | Training II
Saturday | Challenge
Sunday | Rest

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

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

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

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 SPEEDY SIX

6 ROUNDS // ADD 2 REPS EACH ROUND

6x BURPEE + TUCK JUMP
6x JUMP SQUATS
6x PUSH UP
6x DROP SQUAT + DB FRONT PRESS
6x SINGLE DB FULL SWING
6x EXPLOSIVE CRUNCHES

Photo by Chris Liverani on Unsplash

For this challenge your perform six rounds with 6 exercises. You will start with 6 repetitions for each exercise but in each round you will add 2 extra repetitions.

This means in the first round you perform six burpees + tuck jumps, followed by six jump squats up till the 6x explosive crunches. Between the rounds you might want to take a break of max. 15 secs rest. Then you continue with round 2 following the same layout but you will add 2 repetitions to each exercise - 8 burpee tuck jumps; 8 jump squats, etc. In round three 10 reps each, round 4, you will do 12 reps each exercise. In round 5, you will do 14 reps till you reached round 6 with 16 reps each exercise.

Make sure you set a timer and challenge yourself to push the limits.

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