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HOME TRAINING SESSIONS EXAMPLES
FIRST ONE
Warm up
3 rounds
20 jump jacks
20 bodyweight rdl (alt leg)
10 cossack squats (slowly, deeper each round/more strech)
5 inch worm with push up
Workout
3 sets
2 rounds at the
8-10 db/kb snatch (R) / 4-5 single arm bed sheet rows
8-10 push ups
8-10 db/kb snatch (L) / 4-5 single arm bed sheer rows
6-8 burpees
rest 3 min after 2 rounds and repeat total 3 times)
Accesssory Work
3 rounds
8-12 upright row / scap push ups
8-12 suitcase deadlifts / single leg hip bridges
16-24 deadbugs
rest 1-2 min

HOME TRAINING SESSION NUMBER 2
Warm up
3 rounds
30 marching (polvennostot paikallaan)
5 dynamic squat strech
5 slowly tricep extension with db/kb (ranskalainen ojentajapunnerrus niskantakaa seisaaltaan)
5 bed sheet body row (katso youtubesta lakanan viritys ohje kulmasoutujen tekemiseksi 😃 )
Workout
8-10 rounds
6-8 single arm kb/db thrusters (R)
6-8 single arm kb/db thrusters (L)
6-8 bed sheet body row
rest 1-1.5 min bwn rounds
Accessory Work
3 rounds
10-15 reverse lunges (each side)
:40-60 HS / Wall Walk Hold
:40-60 russian twists (feet off the ground, bodyweight only)
rest 2 min

HOME TRAINING SESSION NUMBER 3
Warm up
2 rounds
:45 marching (polvennostelut rauhassa)
20 shoulder taps on push up plank
5+5 squat strech
5 air squats
10 alt leg v-ups
WORKOUT
6-8 sets
15-20 jumping air squat (pikku hyppy riittää)
15-20 alt leg v-ups
10-15 kb swings / hang snatch or c&j if smaller kb only, then perform example 7+7 reps (one side at the time) IF DONT HAVE EQUIMPENTS THEN 10-15 SUPERMANS.
rest 1-1.5 min bwn rounds
ACCESSORY WORK
3 sets
10-15 bed sheet body row
10-15 push ups
3+3 kb/db TGU OR bodyweight windmills slowly 8-10 reps / side
rest 1-2 min bwn rounds