GYMGIANT GEAR WEEKLY WORKOUTS #3


In our continuing effort to provide our amazing customers with a free weekly workout program that you can do at home, without any equipment, we proudly present our third installment in the GymGiant Gear Co Weekly Workout series. 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

GymGiant Gear Customer Happiness Maestro

GymGiant Gear Co Customer Happiness Maestro 

 

Day 1: Legs 

Exercise 1: Lateral lunge to forward lunge

Put your right foot out wide into a lateral lunge while your left leg is straight 

Come back to your starting position and lunge forward

Repeat on other side

Reps: 8-15 each side

Beginner: Complete just a lateral lunge

Intermediate: Complete the exercise as written above 

Advanced: Complete the forward lunge as a jumping lunge 

Exercise 2: Squat with side kick

Do a normal squat and as you come up kick out to the side 

Repeat on other side

Reps: 10-20 

Beginner: Complete the exercise as shown above 

Intermediate: Make the squat a squat jump 

Advanced: Complete 2 squat jump then do the kick 

Optional Equipment: Place a Soft Cloth Glute Band just above your knees 

Exercise 3: Glute Bridge step out

Start in a glute bridge

Step out one leg to straighten it and repeat on the other leg

Step back into starting position

Reps: 10-20 

Beginner: Complete a regular glute hold without the step

Intermediate: Complete the exercise as is above 

Advanced: Complete a hip thrust at the beginning of the exercise then complete as written above 

Optional Equipment: Place a Gliding Plate under your feet 

Exercise 4: Glute kickback pulse

Standing up straight and using a chair for balance (if desired) kick one leg out behind you

Pulse this leg behind you 5-10 times to keep glutes engaged

Come back to starting position and repeat

Reps: 10-15

Beginner: Complete the exercise without the kickback 

Intermediate: Complete the exercise as is above 

Advanced: Complete the exercise with extra pulses 

Optional Equipment: Add a Soft Cloth Glute Band  just above your knees  

Exercise 5: Sidekick pulse

The same as the glute kickback pulse but kicking out to the side instead.

Reps: 10-15

Beginner: Complete a sidekick without the pulse 

Intermediate: Complete the exercise as is above 

Advanced: Complete the exercise with extra pulses 

Optional Equipment: Add a Soft Cloth Glute Band  just above your knees 

Complete all exercises in order for a total of 4-5 rounds

Day 2: Core

Exercise 1: Toe touches 

Start lying down on your back with knees bent

Reach side to side to touch the same side foot

Go back and forth

Reps: 15-30

Beginner: Complete the exercise as is above 

Intermediate: Complete 3 regular crunches after 4 toe touches 

Advanced: Complete the intermediate exercise with 5 crunches after 4 toe touches

Exercise 2: Side reaches

Start lying flat on your back

Bring legs up above your hips

Reach arms to one side of your legs then the other, similar to a crunch

Go back and forth between the sides

Reps: 10-30

Beginner: Complete the exercise with legs bent on the floor 

Intermediate: Complete the exercise with bent legs off the floor at 90 degrees

Advanced: Complete the exercise as is above

Exercise 3: Declining Russian twist 

Start by doing a normal Russian twist 

As you are moving back and forth bring your back down closer to the floor then slowly back up while still moving side to side

Reps: 20-30 

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: Leg raise with hip thrust 

Start by lying on your back and bringing your legs up as if to do a leg raise

When your legs are at the top of the movement thrust your hips up to raise your bum off the floor and your legs higher

Bring hips and legs down and repeat

Reps: 8-15

Beginner: Complete leg raises with bent legs 

Intermediate: Complete leg raises with straight legs 

Advanced: Complete the exercise as is above 

Exercise 5: Plank

Do a plank either on your hands or forearms

Reps: 30-60 seconds

Beginner: Complete the exercise as is above 

Intermediate: Complete the exercise for 60 seconds

Advanced: Complete a plank with alternating going on your forearms to your hands

Exercise 6: Bent leg V-up 

Start lying on your back with legs in the air and bent at 90-degrees and hands clasped over your chest. 

Straighten legs and lift chest up, extending arms and trying to touch toes with hands. Lower back down to start. 

Reps: 10-20

Beginner: Crunch your chest up but do not move your legs 

Intermediate: Complete the exercise as is above without straight legs

Advanced: Complete the exercise as is above 

Complete all exercises in order for a total of 4 rounds

Day 3: Upper body

Exercise 1: Wide regular together

Start in a push-up position with your hands out wide

Complete your push-up then bring hands into a normal stance, complete your push-up

Then bring your hands together so they are touching and perform your push-up 

Continue in that pattern, wide, regular, together, all 3 push-ups count as one rep

Reps: 3-5

Beginner: Complete the exercise on your knees 

Intermediate: Complete the exercise with just the normal and wide stances 

Advanced: Complete the exercise as is above 

Exercise 2: Punches

Exactly like the name, punch out in front of you alternating hands. Go as fast as you can!

Reps: 30-60 seconds

Beginner: Complete the exercise as is above 

Intermediate: Be in a wall sit while punching

Advanced: shuffle back and forth while punching 

Exercise 3: Reverse fly

Hinge forward at the waist until your torso forms a 45-degree angle with the ground, palms facing each other. Have a slight bend in your elbows.

Lift your arms up and out, squeezing your shoulder blades at the top.

Slowly return to the starting position

Reps: 8-15

Beginner: Complete the exercise as is above 

Intermediate: Hold your shoulder blades together for 3 seconds at the top of the movement

Advanced: Hold your shoulder blades for a 5 second squeeze

Optional Equipment: Try a Training Resistance Band 

Exercise 4: Pike push-up 

Start push-up position 

Now lift up your hips so that your body forms an upside-down V. Your legs and arms should stay as straight as possible.

Bend your elbows and lower your upper body until the top of your head nearly touches the floor.

Then push yourself back up until your arms are straight.

Reps: 8-15 

Beginner: Complete a regular push up on your knees

Intermediate: Complete a push up on your toes 

Advanced: Complete the exercise as written above 

Exercise 5: Supine push-up

Lay down with your back flat 

Feet flat on the floor and your knees pointed up towards the ceiling

Arms are out to your side in line with shoulder height

Push up on your elbows and raise your back up off the floor 

Lower back down

Reps: 8-15 

Beginner: Complete the exercise as written above

Intermediate: Hold the movement at the top for 3 seconds

Advanced: Hold the movement at the top for 5 seconds 

Exercise 6: Overhead punches 

The same as regular punches but punching above your head!

Reps: 30-60 seconds

Beginner: Complete the exercise as is above

Intermediate: Complete the exercise while in a wall sit 

Advanced: Complete the exercise while doing monster walks 

Optional Equipment: Try a Training Resistance Band 

Complete all exercises in order for a total of 4 rounds

Day 4: Rest

Day 5: Full body

Exercise 1: Standing alternating oblique crunches 

Stand with your feet shoulders width apart, hands behind your head elbows flared out to the sides. Simultaneously lift your left knee out to the side just above hip level and lower your left elbow towards your knee. Return to starting position repeat on the other side.

Reps: 8-20

Beginner: Complete the exercise without the elbow touch 

Intermediate: Complete the exercise as written above 

Advanced: Perform 2 crunches on each side then shuffle to the side and repeat 

Exercise 2: Touchdown squat to calf raise 

Squat down and have your hand touch the opposite foot 

As you come back to a standing position go up onto your toes to raise your heels off the ground

Reps: 10-20

Beginner: Perform the first part of the exercise without the toe raise

Intermediate: Complete the exercise as written above

Advanced: Rather than just touching your toes touch down into a plank position and continue

Exercise 3: Bear crawls

Begin on all fours and lift your knees so they’re at a 90-degree angle and about an inch off the ground. Have your back flat, your legs hip-width apart and your arms shoulder-width apart.

Move one hand and the opposite foot forward an equal distance while staying low to the ground.

Switch sides, moving the opposite hand and foot.

Repeat the movement while alternating sides.

Reps: 10-20

Beginner: Complete the exercise as is above 

Intermediate: Try to go faster

Advanced: After 4 bear crawls jump up and then go back into bear crawls 

Exercise 4: Plank jack 

Start in a plank position

Jump your feet out slightly wider than hip-distance apart. Then jump them back together and repeat

Reps: 10-20

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

Exercise 5: High plank with front arm raises 

Begin in a plank position with your weight resting on your hands.

Raise one arm out straight in front of you. Pause, then lower it back to the starting position.

Reps: 10-20

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

Exercise 6: Side shuffle with side punch

Get low into a wide squat position

Shuffle three times to the right then punch to the side once with your right and once with your left

Shuffle to the left side and repeat

Reps: 30-60 seconds

Beginner: Complete the exercise without being in a squat position

Intermediate: Complete the exercise as is above

Advanced: Add in a squat jump in between sides 

Optional Equipment: Add a Soft Cloth Glute Band around your thighs just above your knees

Complete all exercises in order for a total of 4 rounds

Day 6: Cardio

Exercise 1: Predator jack 

Stand straight with your legs together and arms at your sides

Squat and simultaneously open up your arms so that the wrist is in-line with your shoulder. Then get back to the starting position 

Reps: 30-60 seconds

Beginner: Do the exercise without the arms

Intermediate: Complete the exercise as is above 

Advanced: Add a jump after coming back to the starting position

Exercise 2: Single leg knee-drive

Lunge position with right leg in front. 

Blast off right leg, bringing left knee up in a jump.

Repeat reps on left leg then switch to the right 

Reps: 8-15

Beginner: Complete regular walking lunges 

Intermediate: Complete the exercise as is above 

Advanced: Add a second knee drive doing 2 jumps each rep 

Exercise 3: Mummy kicks

Begin standing with your arms extended straight out in front. 

While performing hop kicks simultaneously criss-cross your hands

Reps: 30-60 seconds

Beginner: Do the exercise without the arm motion

Intermediate: Complete the exercise as is above 

Advanced: Try to bring your legs up higher

Optional Equipment: Add a Soft Cloth Glute Band  around your thighs just above your knee

Exercise 4: Squat kick toe touch 

Start by dropping into a squat

As you come up from your squat kick your leg out and touch your toes with the opposite hand

Repeat on other side

Reps: 8-20

Beginner: Complete just the squat portion

Intermediate: Complete the exercise without the toe touch

Advanced: Complete the exercise as written above 

Exercise 5: 90 degree jump squats

Perform a normal jump squat

For the second jump, rotate to the right 90 degree for your jump squat then rotate again to your starting position

Reps: 8-15

Beginner: Perform just a normal squat

Intermediate: Complete squat jumps without the turning

Advanced: Complete the exercise as written above 

Complete all exercises in order for a total of 4- 5 rounds

Day 7: Rest