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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

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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 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.

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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