GymGiant Gear Weekly Workouts #1


This is the first installment in the weekly workout series brought to you by GymGiant Gear Co.  Each week we will be providing you with a 7 day workout plan that uses bodyweight.  The workouts will each have beginner, intermediate, and advanced modifications as well as an optional item you can use to add resistance to the exercise. 

Have fun and stay active!

Andre

Andre Customer Happiness Maestro

GymGiant Gear Co Customer Happiness Maestro 

Day 1: Legs 

Exercise 1: Squat Pulse 

At the bottom of the squat pulse at the bottom 3 times then come back up 

Start with your feet at shoulder width

Go down into a squat

Once you are at the bottom of the movement come back up a quarter of the way and then come back down again. Repeat this part of the exercise 3 times. 

Reps: 8-15

Beginner: Complete the exercise as is above 

Intermediate: Complete the exercises with 5 pulses instead of 3 

Advanced: Complete the movement with a jump after pulsing

Optional Equipment: Put Soft Cloth Glute Bands around your thighs just above your knees for some resistance. 

Exercise 2: Walking Lunge 

Start standing with hands-on-hips. 

Place one leg forward then lower hips until both knees are about 90 degrees. 

Bring back leg forward so you are in a standing position. 

Repeat this movement on the other side as a walking movement. 

Reps: 8-15

Beginner: Complete the exercise as is above 

Intermediate: Complete the exercise with a pulse in the lunge then come back up 

Advanced: Complete the exercise as a jumping lunge 

Exercise 3: Fire Hydrants 

Start on your hands and knees

While keeping your legs in the 90 degree position bring one bent leg out to your side

Reps: 8-20

Beginner: Complete the exercise as is above 

Intermediate: Complete the exercise with three pulses when your leg is up in the air 

Advanced: Complete the intermediate exercise but hold at the top for 5 seconds after your pulses.

Optional Equipment: Place Soft Cloth Glute Bands around your thighs just above your knees for extra resistance. 

Exercise 4: Rainbow Kicks

In the same starting position as the fire hydrants. Straighten out one leg and bring it over to the opposite side and back. 

Reps: 8-20

Beginner: Complete the exercise as is above 

Intermediate: Complete the exercise with a kick up at the top of the movement 

Advanced: Complete the exercise with three kicks up at the top 

Optional Equipment: Try a Stick Bar Resistance Bands

Exercise 5: Clam Shells 

Lie on your side, with legs stacked and knees bent at a 45-degree angle.

Rest your head on your lower arm, and use your top arm to steady your frame. 

Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.

Pause, and then return your upper leg to the starting position on the ground. 

Reps: 8-20

Beginner: Complete the exercise as is above 

Intermediate: Complete the exercise with 3 pulses in the movement then come back down to the start

Advanced: You can add more pulses to the exercise or use Soft Cloth Glute Bands around your thighs just above your knees to add resistance

Day 2: Core 

Exercise 1: Scissor Kicks

Start lying on your back 

Bring your legs slightly off the floor

Bring one leg up slightly higher than the other and repeat with the other leg

Reps: 20-45 seconds

Beginner: Complete the exercise as is 

Intermediate: Complete the exercise but at the end hold your legs still above the ground for 10 seconds

Advanced: Same as intermediate but do a longer hold for 20-30 seconds 

Optional Equipment: Place a Soft Cloth Glute Bands around your thighs just above your knees for some added resistance 

Exercise 2: Leg Raises

Start lying on your back 

Bring both your legs up until they are over your hips

Lower your legs back down but do not touch the floor

Bring legs back up and repeat.

Reps: 8-20

Beginner: Complete the exercise as is

Intermediate: Bring your legs down more slowly. Take 5 seconds to bring them down

Advanced: Complete your leg raise and when your legs are in the air perform a crunch then bring your legs back down. 

Exercise 3: Russian Twists

Sit with bent knees and your feet pressing firmly into the floor

Sit back slightly, keeping your spine straight.

Twist to the left, punching your right arm over to the left side and then do the opposite side

Reps: 8-20

Beginner: Complete a russian twist with feet on the ground

Intermediate: Complete a russian twist with legs slightly off the ground

Advanced: Complete the exercise as is above 

Optional Equipment: Try putting a dumbbell in a Clip Fitness Dumbbell

Exercise 4: Plank

Start in a plank position either on your hands or elbows. 

Hold for as long as you can! 

Reps: 20-60 seconds

Beginner: Complete the exercise as is 

Intermediate: Perform the exercise but touch one foot out to the side then back in. Repeat on the other side and continue until your time is up. 

Advanced: Same as intermediate but jump out both your feet to the side at the same time. Continue until your time is up

Optional Equipment: Place the Gym Sliding Plates under your feet and slide one leg out to the side at a time

Exercise 5: Legs Raised Crunch

Start lying on your back with your knees bent above your hips. 

Have your hands behind your ears

Bring your chest towards your legs and then lay back down, while keeping legs elevated

Reps: 8-20

Beginner: Perform the exercise with legs on the floor 

Intermediate: Complete the exercise as described above 

Advanced: Rather than bent legs have legs straight up 

Optional Equipment: Try using an Abdominal Crunch Strap 

Day 3: Upper Body 

Exercise 1: Push ups

Start in a plank position but in a wide arm stance. Your elbows should be out to the side in line with your shoulder.  

Bring your chest down to the ground then bring back up to the starting position.

Reps: 8-15

Beginner: Perform the push up on your knees

Intermediate: Perform the exercise as described above 

Advanced: Perform a push up then move your hands and legs over and complete a push up. This is the same idea as shuffles but as a push up. 

Optional Equipment: Place Gym Sliding Plates under your feet and complete the advanced exercise. 

Exercise 2: Reachers

Start lying on your stomach 

Place your arms out in front of you to make a ‘Y’ shape

Bring your arms and chest up hold for a second or two then come back down

Reps: 8-15

Beginner: Complete the exercise as is

Intermediate: Complete the exercise with a longer hold time

Advanced: Bring your legs up as well

Optional Equipment: Training Resistance Bands

Exercise 3: Bicep Dips

Start on your hands and knees but have your stomach facing the ceiling

Twist your hands so your fingers are pointing towards your feet

Bend your elbows to lower yourself down then bring yourself back up

Reps: 8-15

Beginner: Start with your bum on the ground rather than being on your feet 

Intermediate: Complete the exercise as described above 

Advanced: When you lower yourself down lift up one leg 

Exercise 4: Supermans

Start by lying flat on your stomach

When ready, raise your chest up while keeping the rest of your body on the ground. 

Hold for 3 seconds then bring your chest back down and repeat. 

Reps: 8-15

Beginner: Complete the exercise as is

Intermediate: Raise your legs with your chest 

Advanced: Hold for 5-10 seconds 

Exercise 5: One arm plank reach

Start in a plank position 

Reach out one arm in front of you and bring it back 

Repeat with the opposite arm 

Reps: 8-20

Beginner: Complete the exercise as is above 

Intermediate: Hold your arm out in front of you for 3 seconds

Advanced: Bring your arm out in front of you then to the side then back to your starting position

Day 4: Rest Day!

Use this time to stretch what is sore!

Day 5: Cardio

Exercise 1: Burpees 

Stand with your feet shoulder-width apart and your arms at your sides.

Bend your knees, and lower your body into a squat.

Place your hands on the floor directly in front of your feet. 

Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. 

Jump your feet back so that they land just outside of your hands.

Reach your arms over head and jump up into the air.

Land and immediately lower back into a squat

Reps: 8-15

Beginner: Complete the exercise without the jump

Intermediate: Complete the exercise as is above 

Advanced: For your jump do a tuck jump, bringing your knees up to your chest 

Exercise 2: Squat to Punch 

Start with your feet slightly more than shoulder-width apart

Lower down into a squat

When you come up use your right arm to punch to the left side and the same with the other side. 

Reps: 8-15

Beginner: Complete the exercise as is above 

Intermediate: Complete three punches rather than one

Advanced: Kick out with with punch 

Exercise 3: Plank Jacks 

Start in a plank position

Jump both your feet out to the side and bring them back in 

Reps: 20-40 seconds 

Beginner: Go into a plank and step out your feet rather than jump

Intermediate: Complete the exercise as is above 

Advanced: After two plank jacks jump your feet up towards your hands, repeat

Optional Equipment: Soft Cloth Glute Bands 

Exercise 4: Scissor jumps

Start off in a lunge position with one foot forward and one knee bent behind you,

 Quickly extend through both of your legs, jumping up as high as possible even swinging your arms to gain more height.

While in the air, switch the positioning of your legs so that your front foot is back and your back foot is upfront.

While you are jumping have your arms extended out in front of you.

One arm should come up towards your head while the other is moving towards your legs. Making a scissor motion. 

Reps: 20-45 seconds

Beginner: Complete the exercise with just a slight knee bend 

Intermediate: Complete the exercise as is above 

Advanced: Move your arms with your legs 

Exercise 5: Speed skaters

With your knees bent and your back leaning forward, leap on alternating feet from side to side.

Swing your back foot behind the standing leg,but try not to let your toes touch the floor. 

Reps: 20-45 seconds

Beginner: Leap side to side one foot at a time

Intermediate: Complete the exercise as described above 

Advanced: Once you jump to one side stay low and hold for 3 seconds 

Day 6: Full Body 

Exercise 1: Mountain Climbers

Start in a plank position on your hands. 

Bring your knee towards the opposite hand 

Repeat on the other side. 

Try to go back and forth at a pace that is comfortable for you. 

Reps: 20-45 seconds

Beginner: Complete the exercise as shown above just stepping your legs up 

Intermediate: Complete the exercise as shown above but jump your legs up 

Advanced: After five seconds complete a push up and repeat

Exercise 2: Wall sit with arm press-up

Stand against a wall with your feet about one step away from the wall. 

Squat down into a squat position with your back still against the wall. 

It should look like you are sitting in a chair. Your back is straight with your knees at 90 degrees

Put your arms against the wall with your elbows next to your shoulders and hands by your head

Push your arms up to straighten them, then bring them back down to the starting position. Repeat whilst performing the wall sit. 

Reps: 8-15

Beginner: Complete just a wall sit 

Intermediate: Complete the exercise as shown above 

Advanced: Complete the exercise with some weight in your hands. For example a water bottle 

Optional Equipment: Multi-Functional Fitness Roller

Exercise 3: Squat Knee-Up

Lower yourself down into a squat 

On your way up from the squat bring your knee up and out to the side

Repeat on other side

Reps: 8-15

Beginner: Complete just a bodyweight squat 

Intermediate: Complete the exercise as described above 

Advanced: Crunch to the side towards your knee when you bring it up 

Exercise 4: Y raises 

Start with your feet shoulder width apart

Bend yourself over until your back is at about 45 degrees. 

Keep your back straight and head down 

Make a ‘Y’ with your arms and bring them in line with your head

Lower your arms back down and repeat. 

Reps: 8-20

Beginner: Complete the exercise as is above 

Intermediate: Add a pulse once you are in your Y 

Advanced: Add three pulses 

Optional Equipment: Training Resistance Bands

Exercise 5: Floor Tricep Dips

Start on your hands and knees but have your stomach facing the ceiling. 

Bend your elbows to lower yourself down

Bring yourself back up and repeat

Reps: 8-15

Beginner: Sit on your bum rather than being on your feet 

Intermediate: Complete the exercise as is above 

Advanced: Lower yourself down to a count of 3 

Day 7: Rest day!