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TRAINING
GUIDE
 Barbell Logic Home
Training Guide:
NO EQUIPMENT REQUIRED.

When you find yourself without a barbell and rack, how do you continue to train for
strength? Learn the principles of strength training with minimal or no equipment,
learn how to program your time off from the gym, and try our sample workouts below.

If 2020 is teaching us anything, it is the need to adapt, physically for our continued
good health, mentally to new routines, and socially for the sake of our older and at-
risk populations. Right now, people are staying home and avoiding unnecessary public
interactions, showing care for their communities by maintaining a minimum of 6 feet
from it. But for those who can’t retreat to a home gym, taking care of our physical
health can be one of the most challenging crucial adaptations we have to make.

This is a guide for everyone who needs to keep training but does not have strength
training equipment. You can get this done with nothing more than your body weight
and a few household items. We will take you through a few training principles, give
you sample workouts with instructional videos, and provide a sample 2-week training
module.
 Table of Contents

GOALS pg. 3

STRUCTURE OF YOUR TRAINING pg. 4

Train For Your Goals pg. 5

Strength and Hypertrophy pg. 6

General Conditioning pg. 8

Muscle Endurance pg. 10

Health: Nutrition and Activity pg. 13

SAMPLE TRAINING PLANS pg. 14

WORK-OUTS pg. 17

Full-Body - Time Priority pg. 19

Full-Body - Task Priority pg. 21

Split Workouts pg. 24

Push-up Challenge pg. 26

Pull-up Challenge pg. 27

Family Fun Workouts pg. 28

Get Outside pg. 32

MOVEMENT LIBRARY pg. 33

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GOALS

Setting a goal gives meaning to your workouts. Without strength equipment, we

lack the basic component for a strength-based goal, the ability you need to be able to
lift progressively heavier loads, through long ranges of motion, using a lot of muscle
mass. Bodyweight training or training with light weights and household items are not
conducive to strength goals. They are great, however, for other types of physical fitness.
Rather than trying to mimic what you do in the gym, consider the different things you
can train for without specialized equipment:

• Conditioning
• Work Capacity
• Muscle Endurance
• General Health and Fitness

Each of these goals is susceptible to minimalistic training. They will also help you
return to your squats, presses, and deadlifts with fewer negative effects than a complete
layoff from training. Our main goal is to get back to barbell training with a vengeance.
To do that, we need to support your ability to train for strength right now.
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STRUCTURE OF
YOUR TRAINING

Our bodies adapt to meet the demands of the stresses we induce though training.
This concept—known as “specificity” or the specific adaptation to imposed demands
(SAID) principle—helps define the kinds of things we do in the gym. And we can use
the same concept outside of the gym as well.

Our usual strength training variables are load, intensity, volume, and frequency. Load
and intensity both depend on manipulating the weights that you lift. Since we are
assuming you have minimal access to variable weights, your main variables right now
are going to be volume and frequency.

Each variable is a tool to induce fatigue in a muscle group or system that will then
cause a specific adaptation. For example, the push-up challenge listed below is designed
to gradually increase your push-up volume. The effect of this will not only improve
your ability to complete more push-ups but will cause changes to the muscle groups
and energy systems that support that improvement. With a barbell, we start light and
add weight gradually over time; with no-equipment training, we start at lower volumes
and add volume over time to drive improvement. Volume increases both by performing
more rounds and repetitions and by increasing the number of workouts per week. Also,
whereas load changes in barbell training may be linear on a week-to-week, month-to-
month, and cycle-to-cycle basis, volume changes with bodyweight-dominant workouts
do not increase as steadily. It takes longer to adapt to a volume change, and your
changes will not be linear increases (e.g., adding one rep each workout). This makes
this type of training less objective than barbell training.
 5
Training that depends heavily on volume then should follow these principles:
• Start lighter and with less volume than you think you should.
• Increase volume with steady improvements in performance and recovery. This
means you should repeat certain workouts to give you an idea of your overall
improvement.

Let’s look at how to train for each of the goals listed above and then how to set up a
weekly training schedule.

Train for Your Goals

**Note: A lot of bodyweight and lighter-weight training requires high volume and
working close to muscle fatigue to be effective. You should be careful to work up to these
levels of volume over time. Some of the examples below include working to, at, or past
failure, these are recommendations that you should work up to. They are not starting
places. If you have questions about how to program this way, talk to a Barbell Logic
coach.
 6

Strength and Hypertrophy

There are a few different ways you can train for strength without progressive loading.
First off, if you have some limited equipment or things that can take the place of
traditional strength equipment, then you are a little bit ahead of the game. Training for
strength involves inducing novel stress on the body that forces it to improve its ability
to produce force. For most non-barbell types of equipment, the main issues you are
going to face are that they are either too light to induce significant systemic stress or
too awkward to use in any organized way.

Lighter weights are great for training your upper body. If you have dumbbells or
kettlebells that you can press for sets of 5-8 reps, then your programming should
revolve around building volume, gradually. Start with three sets across and work toward
adding volume each week. Just as you do with other forms of weight training, start
lighter/easier than you think you should and go up from there.

If your weights are not heavy enough to keep you in the strength-volume range, then
you have to get a little bit more creative. For example, let’s say your dumbbells are
heavy enough to train presses but too light for your bench press (or floor press). The
strength or hypertrophy stress will result from working at or near muscular exhaustion.
In this case, your chest training might include a circuit of light floor presses and wide-
grip push-ups, moving from one exercise right into the next to help induce fatigue.
While this type of high-volume work is not conducive to building maximal strength
in the long-run, it can help maintain your muscle mass and improve your muscular
endurance, both things to be thankful for when you get back to your normal training.
 7

Strength and Hypertrophy, cont.

Training for strength with no weights whatsoever is extremely limited. We recommend

finding some bodyweight movement that has a progression. For example, if you cannot
perform one to ten push-ups, then a push-up progression can help you build strength.
You are a push-up novice, and the carryover of these early improvements are great
for your strength training. If you are already a push-up master, try working toward a
more difficult push-up variant like a single-arm push-up. Again these are not strictly
strength movements, but as a skill, improvement here should have decent carryover to
your barbell training. The same goes for pull-ups/chin-ups and handstand push-ups or
pistol squats. Progressions shouldn’t make up the bulk of your training. They are fun if
you are stuck at home with nothing better to do, and improving these movements will
mean that you either got stronger or developed a physical skill, and more athleticism
will help you improve your ability to train down the road.
 8
General Conditioning
General conditioning falls under the category of improving our work capacity.
Conditioning improves intra-workout recovery, helps maintain your caloric needs
when you are stuck at home, and if done right, doesn’t take very long to do.
Conditioning, in this sense, is different from endurance training, which is specific to a
task—running, biking, cycling, etc. General conditioning targets your energy systems’
efficiency.

The best tool for general conditioning is high-intensity interval training. Watch the
video below for an in-depth explanation of HIIT.

CLICK HERE TO WATCH THE VIDEO

To train your general conditioning, you need to find some method or modality. Our
favorites are either a stationary bike that has moving arms and uses wind resistance
(e.g., the Rogue Echo Bike or the Schwinn AirDyne) or a prowler-like sled. The
goal here is to find something that you can do for maximum, all-out efforts in the
20-second range without hurting yourself. Running is an option, but you should take
some time to build up the ability to sprint before starting a HIIT running protocol.
Hill sprints tend to be a better idea than running flat out, and pushing a car or truck
can work with a bit of space and someone to steer. Make do with what you have, just
keep in mind that HIIT doesn’t work if you can’t perform at near maximum effort.
 9
General Conditioning, cont.

Once you’ve picked your method, the baseline goal for HIIT work is 20 seconds of
work (:20s) followed by 1 minute and 40 seconds of rest (1:40). If you are older or not
currently performing strenuous conditioning exercises, then shorten the work interval
down to :15s and extend your rest to whatever you need it to be. Your first goal is to
work toward four rounds of the baseline :20/1:40 split.

If you find :20/1:40 manageable, then on day one, shoot for four to six rounds. Stop
before you’ve hit a wall or if you start feeling nauseous. The plan will be to do this type
of workout once or twice per week, adding one round each week. Work up to twelve
rounds, then decrease your rest to 1:30 or 1:15 and start over. Rinse. Repeat. If you can
get to 12-15 rounds with one minute of rest, then your work capacity will be primed
for every other type of strenuous training.

Read More Here: What is Conditioning?

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Muscle Endurance

Muscular endurance is your ability to maintain submaximal contractions either in

the presence of or while dissipating fatigue. Because muscular endurance involves
submaximal contractions, it benefits from general strength training: The stronger the
muscles, the more submaximal the contractions, meaning you can either go farther or
faster. We are looking for the opposite, however. We want to train muscle endurance in
a way that benefits our strength-training efforts.

While the direct benefits to your maximal strength may be negligible, muscle
endurance training can be part of keeping you in shape for barbell-based training in a
few weeks.

Muscle endurance is highly specific to the coordinated muscular contractions of the

task. When we train for muscular endurance, the exercises we use should try to cover
as many of the muscle groups we use in barbell training as possible. If we are focusing
on maximum carryover to strength training, then the following exercises comprise the
most important muscle groups to train:

• Chin-ups/pull-ups (varying grips)

• Push-ups (varying widths)
• Squats
• Dips
• Planks
 11
Muscle Endurance, cont.

A second tier of exercises are great for adding variety, stress, and increasing overall
muscle fatigue:

• Lunges
• Back extensions
• Lying Glute Bridges
• Knee Tucks
• Lateral Jumps

Finally, to improve overall work capacity, muscle endurance training often includes
exercises that purely cardiovascular strain, making the workout more difficult and
moving you to fatigue more quickly:

• Mountain Climbers
• Burpees
• Running/Butt Kicks/High Knees

For muscle endurance, your rep ranges will range from 8 to 20 repetitions per set,
depending on the number of sets you plan to complete and your current fitness level.
Always start by erring on the side of too few reps and sets and building up from there.

To construct a workout, select two to six exercises and organize them in a circuit
in which you move from one exercise to the next without stopping, completing all
exercises is one round. Rest. Then repeat. At its simplest, you continue to do rounds
until you cannot complete your reps, then you are finished. (See the note above on
overdoing it in your first sessions.)
 12
Muscle Endurance, cont.

To add some fun and variety, add a time component. Adding time, can give you a goal,
add some personal competition to the workout, or help distract you from the 100s of
push-ups you have to do. Some common time varieties are

• EMOM: Every Minute on the Minute—Set a running timer. Do one round of

exercises and rest until the next minute starts. As you tire and each round takes
you longer, your rest time gets shorter. Start with eight to ten minutes and add
from there. Or stop when you can no longer complete the round in one minute.

• :20/:20 or :30/:30—For each exercise, you will perform twenty seconds or thirty
seconds of work, followed by an equal rest period. You can apply this to your
circuit, moving from workout to workout after every twenty-second interval.

• AMRAP: As Many Reps (or Rounds) as Possible—Set a timer and move

through your circuit as many times as possible, resting as needed. Next time, try
to complete one more round.
 13
Health: Nutrition + Activity
This is perhaps the most important aspect of training that you need to focus on when you are
displaced from your usual training. Fortunately, taking care of your general health does not
preclude any of the above training goals. It only makes them better. Many people are going
from busy jobs to working at home with snacks in easy reach. Not only is your base level
of activity and caloric needs decreasing, but it is easy to increase your caloric intake simply
because of your proximity to your kitchen.

If you aren’t already, try to pay attention to what you eat. You don’t have to suddenly go down
the rabbit hole of counting macros and weighing and measuring everything, but staying
conscious of the frequency and content of your meals can help you avoid overeating. Consider
the Food Funnel idea discussed in the video below.

CLICK HERE TO WATCH THE VIDEO

Plan ahead if you can. BLOC Coach Ben Patterson put together a primer on meal prep.
Making and freezing healthier meals is one of the best ways to minimize your grocery buying
time without sacrificing how you should be eating.

Read About Meal Prep Here.

Finally, make up for staying at home by trying to increase your base level of activity with low-
stress exercises, like walking or cycling. This is perhaps one of the best things you can do to
maintain or improve your general health markers. Walking really is enough: start with 25-30
minutes if you are not already doing this regularly (every day is best). And move for time: add
five minutes or ten minutes every few days.
The level of intensity will be different for everyone. Low to moderate effort—a walk for some
and a jog for others—is plenty effective if practiced daily.
 14

SAMPLE TRAINING PLAN

Below is a sample training program with three challenging workouts interspersed with HIIT conditioning training.

Repeat this cycle with the goal of improving your times or volumes on each workout.

SAMPLE PLAN WEEK 1

MONDAY TUESDAY

Warm-up HIIT or 25 to 30 min

• 3 Jumping Jacks, 3 squats, 3 push-ups Low Stress
• (repeat for a continuous 5 min) Sustained effort

Push-up Challenge
Day 1/Wk 1

Workout - Full Body Time Priority-01

:30 work/:30 rest for 3 rounds through the following circuit - 30 minutes
• Bodyweight squats
• Front Plank on Elbows
• Supine Hip/Glute Bridges
• Jumping Jacks
• Walk Outs (Place hands on floor as close to your feet as possible and walk them out until you are at the top of a push-up position,
then walk hands back into your feet and repeat for :30)
• Kneeling alternating arm/leg extensions OR supermans
• Crunches or sit-ups
• High Knee run or march in place
• Right side elbow plank
• Left side elbow plank

WEDNESDAY THURSDAY

Warm-up HIIT or 25 to 30 min

• 3 Jumping Jacks, 3 squats, 3 push-ups Low Stress
• (repeat for a continuous 5 min) Sustained effort

Push-up Challenge
Day 2/Wk 1

Workout - Full Body Task Priority 01 (Beginner Version)

Complete 3 rounds of the following:

• 25 squats
• 20 Walking Lunge steps
• 15 Crunches with knees up
• 20 push-ups
• 5 Get down/Get-ups - Place hands across the chest and get down on the floor first to a sitting position and then to a supine lying
position without using your hands for help. Then sit back up and stand back up to your feet while trying not to touch hands to the
ground.
 15
SAMPLE PLAN WEEK 1, cont.
FRIDAY SAT/SUN

Warm-up REST
• 3 Jumping Jacks, 3 squats, 3 push-ups
• (repeat for a continuous 5 min)

Push-up Challenge
Day 3/Wk 1

Workout : 3 Rounds: :20sec work/ :20sec rest for each movement

• Bodyweight Squats
• Alternating Reverse Lunges
• Lateral Lunges
• Lying Glute Bridges
• Mountain Climbers

SAMPLE PLAN WEEK 2

MONDAY TUESDAY

Warm-up HIIT or 30 to 35 min Low

Stress
Push-up Challenge Sustained effort
Day 1/Wk 2

Workout - Full Body Time Priority 02 (intermediate)

Part 1 -:30 work/:30 rest for three rounds through the following circuit
• Push-ups
• Lying Straight-Leg Raises
• Chair Dips

Part 2 - :30 work/:30 rest for three rounds through the following circuit
• Mountain Climbers
• Walking Lunges
• Body Weight Squats

Part 3 - :30 work/:30 rest for three rounds through the following circuit
• Step-ups alternating legs (can be on a bottom stair)
• Sky/Shoulders/Hips/Knees and Toes - moving quickly reach up to the sky, then touch your shoulders, then hips, then knees, then
toes repeating for :30. For more difficulty jump straight up when you reach for the sky
• Hopscotch in Place - Alternate between jumping onto two legs and then onto one, both legs, right leg, both legs, left leg, both legs,
right leg…
 16
SAMPLE PLAN WEEK 2, cont.
WEDNESDAY THURSDAY

Warm-up HIIT or 30 to 35 min

Low Stress
Push-up Challenge Sustained effort
Day 2/Wk 2

Workout : Full Body Task Priority 02

What you need: Household goods—you will need either 2 cans of food (14-16oz) or 2 bottles of water.

Warm-up: Shadowbox holdings cans for 1 minute to warm up. Freestyle here - any punches that you think of

Part 1 - One round

• 20 squats holding cans on shoulders
• 20 Overhead presses
• 20 Lateral raises
• 20 Front raises
• 20 Romanian Deadlifts touching cans to the floor just to the side of the feet

Shadowbox holdings cans for 1 minute

Part 2 - Two rounds

• 20 ground to overhead
• 10 side raises standing on right leg
• 10 side raises standing on left leg
• 20 ground to overhead
• 10 bicep curls standing on right leg
• 10 bicep curls standing on left leg

Shadowbox holdings cans for 1 minute

Part 3 - Three rounds

• 20 Bent over rows
• 20 Alternating Reverse Lunges
• 20 Lateral Step Overs

FRIDAY SAT/SUN

Warm-up REST

Push-up Challenge
Day 3/Wk 2

Workout : Core Focus

Planks - 2 rounds of :30 on each side and :30 front (on elbows)

Circuit - 5 rounds resting as needed of :

• 10 BW Squats
• 10 Push-ups
• 10 Lying Straight Leg Raises
• 10 Lying Glute Bridges
• 10 Back extensions (prone supermans or kneeling alternate arm/leg extensions)

Repeat planks at the end for 2 rounds of :30 on each side and front
 17

THE WORKOUTS

Below we have workouts requiring little to no equipment, family-friendly workouts,

push-up and pull-up challenges, and workout games to keep things fun. Keep reading
to learn how to do the workouts.

Warm-up

Nothing too complicated. Your goal should be to move continuously for about five
minutes, until your muscles warm up and you start to sweat. Some possibilities include
jogging, walking, walking stairs, or an easy circuit (3 Jumping Jacks, 3 squats, 3 push-
ups; or 15 jumping jacks, 20-second push-up position hold. Rest as needed). The goal
here is to keep your intensity low to moderate during the warm-up. You’ll feel better
and be able to work harder during the main workout for the day.
 18
Skill, Strength, or Challenge Work
Below are a few (optional) exercises to add between your warm-up and main workout.
Adding these can help add some volume to your week or give you athletic skills to
improve:

• Single-Leg Balance Drill: 10 reps each leg. Stand on one foot, reach down
to touch the floor or pick-up an item (a ball or shoe works well), then reach
overhead. Do 10 reps per leg then switch. 2 total rounds.

• Planks - 2 rounds of :30 on each side and :30 front (on elbows)

• Strength Work: Hypertrophy or Fatigue training depending on what is available

and what complements your workout for the day.

• 10 Get down/Get-ups - Place hands across the chest and get down on the floor
first to a sitting position and then to a supine lying position without using your
hands for help. Then sit back up and stand back up to your feet while trying not
to touch hands to the ground.

• Push-up/Pull-up Challenge. Work on progressing with the push-up or pull-up

challenges detailed below. If you pursue these challenges, it may affect which
workouts you select to follow them.
 19
Full Body Time Priority
No equipment needed other than a clock

WORKOUT 1
Level: Beginner

:30 work/:30 rest for three rounds through the following circuit - 30 minutes

1. Bodyweight squats

2. Front Plank on Elbows

3. Supine Hip/Glute Bridges

4. Jumping Jacks

5. Walk Outs (Place hands on the floor as close to your feet as possible and walk them out until

you are at the top of a push-up position, then walk hands back to your feet and repeat for :30)

6. Kneeling alternating arm/leg extensions OR supermans

7. Crunches or sit-ups

8. High Knee run or march in place

9. Right side elbow plank

10. Left side elbow plank

 20
WORKOUT 2
Level: Intermediate

Part 1 -:30 work/:30 rest for three rounds through the following circuit

1. Push-ups

2. Lying Straight-Leg Raises

3. Chair Dips

Part 2 - :30 work/:30 rest for three rounds through the following circuit

1. Mountain Climbers

2. Walking Lunges

3. Body Weight Squats

Part 3 - :30 work/:30 rest for three rounds through the following circuit

1. Step-ups alternating legs (can be on a bottom stair)

2. Sky/Shoulders/Hips/Knees and Toes - moving quickly reach up to the sky then touch your

shoulders, then hips, then knees, then toes repeating for :30. For more difficulty jump straight

up when you reach for the sky

3. Hopscotch in Place - Alternate between jumping onto two legs and then onto one..both legs,

right leg, both legs, left leg, both legs, right leg…
 21
Full Body Task Priority

WORKOUT 1
Level: Beginner to Advanced. (Beginners perform half the amount of reps for each
exercise. Advanced, add an extra round.)
What you need: Nothing

Complete 3 rounds of the following:

• 50 squats

• 40 Walking Lunge steps

• 30 Crunches with knees up

• 20 push-ups

• 10 Get down/Get-ups - Place hands across the chest and get down on the floor first to a sitting

position and then to a supine lying position without using your hands for help. Then sit back up

and stand back up to your feet while trying not to touch hands to the ground.
 22
WORKOUT 2
Level: Intermediate
What you need: Household goods—you will need either 2 cans of food (14-
16oz) or 2 bottles of water.

Warm-up: Shadowbox holdings cans for 1 minute to warm up.

Freestyle here - any punches that you think of

Part 1 - One round

• 20 squats holding cans on shoulders
• 20 Overhead presses
• 20 Lateral raises
• 20 Front raises
• 20 Romanian Deadlifts touching cans to the floor just to the side of the feet

Shadowbox holdings cans for 1 minute

Part 2 - Two rounds

• 20 ground to overhead
• 10 side raises standing on right leg
• 10 side raises standing on left leg
• 20 ground to overhead
• 10 bicep curls standing on right leg
• 10 bicep curls standing on left leg

Shadowbox holdings cans for 1 minute

Part 3 - 3 rounds
• 20 Bent over rows
• 20 Alternating Reverse Lunges
• 20 Lateral Step Overs (place can on the floor and step over it back and forth bringing both feet to

meet on each side moving swiftly)

 23
WORKOUT 3
Level:
What you need: Full Body with 1-gallon jugs of water
(Select water jugs with handles that closes tightly)

Complete the following circuit for 5 rounds resting as needed:

• 10 Water Jug Deadlifts holding jugs to the side of your body (2 jugs)

• 10 Water Jug Goblet Squats (1 jug)

• 10 Water Jug Overhead Presses (1 jug)

• 10 Water Jug OH Triceps Extension (1 jug)

• 10 Water Jug One Arm Rows on each side taken from the ground (1 jug)

• Walk 100 meters carrying both jugs

MASTERING
YOURSELF
IS TRUE
STRENGTH
LAO TZU
 24
“Split” Workouts:
core, lower body, upper body
WORKOUT 1 - Core Focused

• Walk for 5 minutes to warm up, climb stairs in your house if you have them

• Planks - 2 rounds of :30 on each side and :30 front (on elbows)

• Circuit - 5 rounds resting as needed of :

• 10 BW Squats

• 10 Push-ups

• 10 Lying Straight Leg Raises

• 10 Lying Glute Bridges

• 10 Back extensions (prone supermans or kneeling alternate arm/leg extensions)

Repeat planks at end for 2 rounds of :30 on each side and front

WORKOUT 2 - Lower-body Focused

• Alternating Step-Ups - 3 rounds of :90 work/ :60 rest

• Alternating step-ups on a bottom stair anywhere in your home. It does not have to be high. The

goal is to continue to move for :90

• Balance exercise/posterior chain focus - 2 sets of 10 on each leg

• Stand on one leg and try to touch the ground with both hands then stand all the way up to full

extension and reach both hands overhead. Complete all on one side before switching sides.

• Bodyweight Squats - 3 rounds of :20 work/:20 rest

• Alternating Reverse Lunges - 3 rounds of :20 work/:20 rest

• Lateral Lunges - 3 rounds of :20 work/:20 rest

• Lying Glute Bridges - 3 rounds of :20 work/:20 rest

• Mountain Climbers - 3 rounds of :20 work/:20 rest

 25
WORKOUT 3 - Upper-body Focused
What you need: 2 similiar cans of food
(Select water jugs with handles that closes tightly)

Warm-up with 3 rounds of:

• 15 jumping jacks

• Push-up position hold at the top (plank on hands) for :20

Canned Food Upper Body Series - 3 Rounds

• 10 Lateral Raises

• 10 Front Raises

• 10 Bent-Over Rear Raises

• 10 Bicep Curls

• 10 Bent-Over Triceps Extensions

• 10 Overhead Presses

• Rest 1 minute

• Perform 1 set of maximum push-ups

• Rest 1 minute and go back to the beginning

 26
Push-up Challenge
3x per week program

Day 1
Continuous Clock

Do 1 push-up the first minute, 2 push-ups the second minute, 3 push-ups the
third minute, and so on until you can no longer complete the push-ups on
one straight set. For instance, if you get to minute 11 and get less than 11 reps
in that set, you are done.

Day 2
(Numbers can be scaled up or down based on ability)

Week 1
For 10 minutes, complete 4 push-ups every :30 (8 push-ups per minute)

Week 2
For 10 minutes, complete 5 push-ups every :30 (10 push-ups per minute)

Week 3
For 10 minutes, complete 6 push-ups every :30 (12 push-ups per minute)

Week 4
For 10 minutes, complete 7 push-ups every :30 (14 push-ups per minute)

Day 3
• Complete 1 max set of push-ups
• Rest 3 minutes
• Complete 1 max set of push-ups
 27
Pull-up Challenge
3x per week program
Day 1
Continuous Clock

Do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups

the third minute and so in until you can no longer complete the pull-ups
designated within the minute’s time frame. Breaking the set is allowed.

Day 2
Time Cap

With a 10-minute time cap resting as needed, complete as many pull-ups or

chin-ups as possible. You may vary your grip.

Day 3
Max Reps
• Complete 1 max set of pull-ups
• Rest 3 minutes
• Complete 1 max set of pull-ups
 28
Fun Family Workouts
Sometimes we just need to have a little bit of fun…

Novelty Workout 1 - Candy Crush

1- 4 players is ideal.

Using a regular single-serve bag of Skittles candy designate an exercise to each of

the colors as follows:

Red= 8 squats
Orange= 10 hops on right leg
Yellow= 10 hops on left leg
Purple= 5 sit-ups
Green= 5 push-ups

Without peeking tear a small hole in the bag. Pour out a single skittle (put it in
your personal pile) and complete the exercise corresponding to your color. Pass
the bag to the next player and let it work it’s way around the group until the bag
is empty. (Unfortunately, we’re not going to eat these skittles because we don’t want
our dirty hands near our mouths.)

Feel free to change the exercises to anything that you choose. Keep the reps low;
there are a lot of skittles in the bag! M&M’s can be substituted, after all, they
melt in your mouth and not your hands.

WORK HARD,
PLAY HARD.
 29
Novelty Workout 2 -
Deck of Cards Challenge 1

Set a timer for 30 minutes, shuffle a deck of cards, and place it in the center of the
group. Each person draws their own card and completes the exercise before going back
to draw another card. For every 5 cards complete, the player earns 1 point. The winner
is the person with the most points after 30 minutes. *If there are more than 2 players,
you will go through the deck multiple times.

# on the card = # of reps

Ace= 1rep
Jack=11 reps
Queen=12 reps
King=13 rep

Option 1 - No gym equipment

• Hearts - Push-ups
• Clubs - Squats
• Diamonds - Hollow Rocks (beginners can do crunches)
• Spades - Ground to Overhead with a weighted object (5-20 lbs depending on the
size/strength of the individual. This can be a bag of flour or sugar, if so, place it in a
bag so it doesn’t break on the floor. If you have a weighted ball or dumbbell, use it. A
gallon of water weighs 8.2 lbs - a great option)
• Joker - 50 jumping jacks

Option 2 - Dumbbells or Kettlebells

• Hearts - Overhead Press. If you use DB’s, use one in each hand (bilateral). If you
use a KB, use one KB and perform the designated number of reps on each side
completing one side before switching to the other (unilateral)
• Clubs - Deadlift w/KB or DB held with both hands touching it to the ground
between the feet
• Diamonds - step-ups (complete the designated number on each leg). No weight
used.
• Spades - DB or KB swing
• Joker - 10 Burpees
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Novelty Workout 3 - Memory Game
3+ players is ideal.

1. The first person calls out any exercise of choice and the entire group does
that exercise for 10 reps OR :30 time depending on the movement (for
instance a push-up would be 10 reps, but a plank hold would be :30).
2. The second person adds an exercise and the entire group does first and
second exercise.
3. The third person adds an exercise, and the entire group does the first,
second, and third exercise.
4. The entire sequence repeats remembering all of the exercises in order until
the group completes 10 continuous exercises in row.

Be creative here. It can be simple things like standing on one leg for :30 or
walking in a straight line on the floor or doing your favorite dance step. Think
fortnite!

CLICK HERE TO WATCH THE VIDEO

If you are old and don’t know the fortnite dances, you can find below:

CLICK HERE TO WATCH THE VIDEO

Feel free to teach your kids some of our old school steps :)
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Novelty Workout 4 -
Deck of Cards Challenge, variation

This workout can be done alone or with your family:

Set a timer for 20 minutes and shuffle a deck of cards; place them face down in a pile.
Each person grabs a card and completes his/her set before returning to the pile for
another card. Everyone is working at the same time but on their own task. When the
deck runs out, reshuffle. When the timer sounds, the workout is complete.

# on the card = # of reps

Ace = 1 rep
Jack, Queen, King= 12 reps

Challenge 1
• Hearts= Push-ups
• Clubs= BW Squats
• Spades= floor to overhead with 2 cans of food
• Diamonds= Glute Bridges
• Joker= 1-minute front plank hold

Challenge 1
• Hearts= Plank taps - holding a plank position on your hands, alternately raise
one arm at a time and tap it to your hip pocket. Complete the designated
number or reps on EACH SIDE
• Clubs= BW Alternating Reverse Lunges. Complete the designated number or
reps on EACH SIDE
• Spades= Cans of food curl and overhead press standing on one leg. Complete
the designated number or reps on EACH SIDE
• Diamonds= Situps OR Lying Leg Raises
• Joker= 50 jumping jacks

Note, it will take longer to complete each set than card workout #1 because 3 of the 4
exercises are double reps - REPS performed on each side
 32

Get Outside!
Breath of fresh air
Go for a 15-minute brisk walk outside

Find a stopping point either outside or returning to your home and complete the
following circuit once:

• 50 jumping jacks
• 40 Bodyweight Squats
• 30 Mountain Climbers
• 20 Lateral jumps back and forth over a line on the ground
• 10 Push-ups

Go back outside and and complete the following circuit once:

• High Knee run or walk 50 meters (raising knees to belly button height)
• Rest :30
• Butt Kick run or walk 50 meters (using hamstrings to pull the heel to the glute)
• Rest :30
• Side Shuffle 50 meters (alternating direction at 25 meters)
• Rest :30
• Backwards walk or run 50 meters
• Rest :30

Walk another 15 minutes to finish the workout.

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MOVEMENT LIBRARY

Push-Up Variation T-Scale - Strength/Balance

Alphabet Balance Supine Hip Bridge

Side Plank Front Plank

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MOVEMENT LIBRARY

Advanced Plank Variation Bodyweight Lunge Variation

Ground to Overhead Variation Single-Leg Toe Touch Variation

Hollow Rocks Get Down / Get Up