At-Home Beginner Workout Routine Day 5 - Only Bodyweight Exercises

1. Warm-up

Follow along with this 10-minute Yoga-ish Warm-up

2. Movement Lesson

More about the core!

3. Workout Prep

2 Rounds (Rest as Needed Between Exercises)
5 Left-legged Split Squats
5 Right-legged Split Squats
10 Mountain Climbers
10-second Accumulated Air Squat Hold at the Bottom
5 Laying Knee Raises

4. Workout

3 Rounds (Rest as Needed Between Exercises)
Hard Set Left-legged Split Squats
Hard Set Right-legged Split Squats
Hard Set of Mountain Climbers
1-minute Accumulated Air Squat Hold at the Bottom
Hard Set of Laying Knee Raises

Sometimes I will prescribe sets and reps and sometimes I will prescribe sets with more of a feeling. I use the terms “Hard Set” and “Max Set” to help provide you information on how many reps to do in a set. If I tell everyone generically to do 10 push-ups, some people, especially those starting out may not be able to do 1 push-up. Other more advanced, may be able to do 50 or more. So especially when we are working with bodyweight exercises and a wide-range of fitness levels, sometimes it makes more sense to give different guidance. When I write, “Max Set,” I want you to go to technique failure. Meaning I want you to do as many reps as you can, but when your technique gets sloppy and you cannot correct it on the next rep, then that is your Max Set. If it was a testing day (more info on that tomorrow), then a Max Set would be to failure, when you absolutely could not do another rep. A “Hard Set” is 1-2 reps shy of failure or 1-2 reps shy of a Max Set. Beginners are not typically good and being aware of what they are capable of. Some tend to hit failure often and some tend to get worried about trying hard and stop short, so here’s my advice for developing your understanding of max sets and hard sets. Focus on technique and take your sets to technique failure. Even if you don’t think you can do the next rep, if your technique is still pretty good, attempt it and see what happens. A ton of beginners can do 5-10 more reps than they “think” they can. As you gain more experience, you’ll be better equipped to “feel” your fatigue level and how much more you are capable of.

In this workout, we giving your cardio a break (sort of…you will still get winded on this one, just not as intensely winded as others). Chip your way through the list of exercises resting as needed along the way. Prioritize keeping your technique high and reaching those almost failure points. This is a strength and muscle building workout.