Here are several ’at-home’ workouts that will help with progressing your strength training workouts.

Trainer Krista Langtry challenges you during this dry land training series:

  • Complete an addition 1 to 2 strength training workouts per week (in addition to your workout with me).
  • Complete 2 to 3, 20 - 30 minutes or more cardio exercise per week.
    • This could be a power walk, light jog or cardio equipment workout.
  • Complete a plank a day!
    • Choose your level 1 to 4, once you can complete a plank for 1 minute, move up to the next level.  Watch your form

The Plank Plank Level 4

 Warm Up & Equipment

Warm Up

Start your workout with a 5 to 8 minute warm up with a brisk walk, light jog, or use my warm up video.

 Equipment

For this workout, you will need a mat, a resistance band, a set of light dumbbell weights (3 to 5 lbs) and a set of heavier dumbbells (8 to 12 lbs).  No equipment? No problem!  Follow my no-equipment workout video.

 The Workout

Complete 2 sets of Workout 1, then move onto 2 sets of Workout 2, and finish with 2 sets of the Core Workout. In each Workout, complete exercise 1, 2, 3, H.I.I.T. with no more than 15 seconds rest between each move; then rest for 2 minutes or until you feel your heart rate and breathing recover, before you continue on.
 
This workout should take you 30 to 40 minutes.  If you are pressed for time complete either Workout 1 or Workout 2 only, plus the Core Workout.

The Workout - Nov 6th

WORKOUT 1

 

EXERCISES

WEIGHT

REPS

SETS

1

LOWER: Squat with Band

Wrap band under feet and hold handles at shoulder height with enough tension so the rise of the squat is challenging. Lower into a squat, and rise up. Complete 8 repetitions, then do 8 lower half pulses. Repeat 3 times in a row.

Band

8 x 8 x 3

2

2

UPPER: Push Ups or Chest Press

Push Ups - complete as many push ups from knees or toes up to 15 repetitions. SEE VIDEO for modified push ups.

Chest Press - Lie on a mat on your back, a dumbbell in each hand, arms straight up over chest, palms facing in. Lower and bend your arm to side at 90 degrees. Rise to complete 1 repetition.

5 - 15 lbs

15

2

3

COMBO: Squat with Chest Press using Band

With a band wrapped around your back and under armpits, arms shoulder height and 90 degree bend, lower in to squat and simultaneously press hands out in front of your chest. As you rise out of the squat, return arms to side for 1 repetition.

Band

15

2

4

H.I.I.T. Squat Thrusts or Squat Jumps

Squat Thrusts - As quickly as you can lower in to squat bringing arms back, swing arms forward and up and use rise up onto your toes using your thighs and calf muscles.

Squat Jump - Same as squat thrusts but jump off ground.

20 seconds work / 10 seconds rest - 4 times

 

4

2

 
WORKOUT 2 - NOTE: Option to complete this workout 2 or 4 times

 

EXERCISES

WEIGHT

REPS

SETS

1

LOWER: Lunges

Complete 8 full lunge repetitions, followed by 8 lower half pulses, repeat 3 times in a row. Option: add a dumbbell to each hand.

0 - 10 lbs

8 x 8 x 3

2 - 4

2

UPPER: Single Arm Reverse Fly

Stand in lunge position with same leg forward as in exercise 1, dumbbell in opposite hand. Hinge at waist, back flat. Raise arm straight up to side and slightly back, using your back muscles to raise your arm.

3 - 12 lbs

15

2 - 4

3

COMBO: Lunge with Lat Pull Down using Band

Stand in lunge position with same leg forward as in exercise 1, band in hand with arms up and just in front of head. Lower into lunge and simultaneously pull band down with straight arms to side of body so band touches just above your chest.

Band

15

2 - 4

4

H.I.I.T. Modified Burpees or Regular Burpees

SEE VIDEO

20 seconds work / 10 seconds rest - 4 times

 

4

2 - 4

 
CORE WITH SHOULDER WORKOUT
 

EXERCISES

WEIGHT

REPS

SETS

1

Plank

Choose your level. Knees/forearms, toes/foreams, toes/hands, or push up position plank.

 

Up to 1 minute

2

2

Side Plank

Choose your level. Knee down hips stacked/forearm, forearm to feet, hand to feet, from feet on hand with arm up

 

Up to 1 minute each side

2

3

Side Lie with Shoulder Rotation

Lie on side right side with head resting on right arm. With a dumbbell in left hand, bent 90 degrees on left side of body, slow lower dumbbell down then rotate up, keeping upper arm on seam of shirt (do not lift arm off body). Repeat on other side.

3 to 8 lbs

12 each side

2

 

The Workout - Oct 19th

WORKOUT 1


 

EXERCISES
WEIGHT
REPS
SETS
1
LOWER: Basic Goblet Squat
Hold a single weight with both hands touching chest.  Lower into squat, and return to start. Complete 8 full repetitions followed by 8 lower half pulses repeat 3 times for 1 set
0 - 12 lbs
Dumbbell
8 x 8 x 3
2
2
UPPER: Lateral to Frontal Shoulder Raises
Stand with arms at sides holding dumbbells, palms facing in.  Raise arms up to the side no higher than shoulder height, move arms together, lower arms to start position.  That is 1 repetition.
3 - 10 lbs
10 - 12
2
3
COMBO: Squat with Bent Arm Side Raises
Holding a dumbbell in each hand, arms bend 90 degrees at your side.  Lower into squat while simultaneously lifting arms keeping the 90 degree form, arms should be parallel to floor with 90 degrees bend at top.  Slowly lower arms as you rise up from the squat.
3 - 10 lbs
12
2
4
H.I.I.T. Knee Up Running or Low Impact Knees Up Reaching Under Leg or Power Walk in Place
20 seconds work / 10 seconds rest - 4 times


 

4
2

WORKOUT 2

 
EXERCISES
WEIGHT
REPS
SETS
1
LOWER: Step Out with Band
Stand with feet together on the center of a resistance tube hold a handle in each hand in front of your hips, band crossed, elbows bent, palms facing you.  Tap right toes to the ground to the right then immediately step back.  Do 10 to 15 repetitions then repeat on other side.

 
10 - 15
2
2
UPPER: Resistance Band Row
Wrap band around a secure object.  Arms out in front with no slack in the band.  Using the muscles between your shoulder blades, pull arms back to sides, leading with elbow and feel your shoulder blades coming together.  Pause for 2 seconds, then return to start.

 
12 - 15
2
3
COMBO: Lunge with Band Pull Back
Stand in a lunge position, arms shoulder height in front holding a band.  Lower into the lunge as simultaneously pull band back so arms are in a V or almost T position.  Complete 12 repetitions.  Note: Switch leg for lunge when you do the 2nd set.

 
12
2
4
H.I.I.T. Single Leg Sprint
20 seconds work / 10 seconds rest - 4 times
Lower into a lunge position with right leg forward. Staying in a low position, as quick as possible lift the left knee up and return to start.  Switch legs each 20 seconds for a total of 4 times (2 times each leg)

 
4
2
 
CORE WORKOUT


 

EXERCISES
WEIGHT
REPS
SETS
1
STABILITY: Plank
Choose your level.  Knees/forearms, toes/foreams, toes/hands, or push up position plank.


 

Up to 1 minute
2
2
DYNAMIC: Reduced Base Plank
Level 1: knees/forearms plank, reach one hand out in front an tap floor alternating hands.
Level 2: toes/forearms plank, alternating lifting one arm up in front
Level 3: toes/forearms plank, alternating lifting opposite arm and leg
Level 4: position up position plank, alternating lifting opposite arm and leg


 

8 to 12 total
2

 

The Chair Workout - Feb 19th

Here is the link to Krista's Chair Workout

http://www.kdfitness.ca/blog/2015/2/5/working-out-with-a-chair