At Home Workouts from Achieve Fitness

I'm fortunate enough to work with the awesome coaches over at Achieve Fitness

They have gone out of their way to support their members by providing at home workouts which they encouraged me to share with you all.

Below are 3 weeks worth of workouts, 9 workouts total, with a Monday - Wednesday - Friday split. There are multiple options for each type of movement and absolutely everything can be Googled or found on Achieve's YouTube Page

Thank you to Lauren, Jason, my coach Ted (@very_good_fitness), and the entire Achieve Fitness Family for making yourselves available during these crazy times. 

Give the below a go during your quarantine and let us know what you think!

 

Week One Day One

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) Sliding Front to Back Lunge

3 sets of 8 per side

These can be done with or without the slider!

A2) Push Up Variation

3 sets of 10

Kneeling Variation: Make sure hips are fully extended and elbows pointing back at 45 degrees.

On Feet Variation: Focus on keeping a neutral spine throughout the set. If you can do 4 or 5 solid reps on your feet but then your hips start to sag toward the floor, switch to kneeling variation mid-set!

Spiderman Variation: 5 per side. Focus on bringing knee up toward same side elbow without allowing the shoulder of that side to dip into too much internal rotation.

A3) Wall Marching or Hollow Hold

3 sets of 6 per side (wall marching) or 3 sets of 20s holds (hollow hold)

Wall Marching: Keep ribs down and lower back pressed toward the floor. Maintain this position while slowly lowering leg toward the floor. Start by keeping the moving knee bent, but if that feels too easy extend it further out.

Hollow Hold: Choose a variation from the series that challenges you for the duration of the hold but doesn't make you excessively shake or lose form!

B1) Slider Hamstring Curls

3 sets of 8

Sliding Hamstring Curl: 3 sets of 8 - think about keeping your hips high but not letting your rib cage flare.

Glute Bridge ISO Slider SL Extension: 3 sets of 6 per side. Hold the top of a glute bridge and slowly slide one leg out straight and pull back in. Perform all reps on one side, then switch. Take a break between sides if needed!

Sliding Hamstring Curl Slow Lower: 3 sets of 6 - Bridge up, take 5 seconds to slowly extend legs all the way out straight without letting your hips drop, then drop hips to the floor, slide feet in, and repeat!

B2) Prone Overhead Slides

3 sets of 10

B3) Slider Body Saw

3 sets of 10

The greater range of motion, the harder this movement becomes! If the sliding motion feels too challenging switch this to a plank hold.

  1. C) Total Body Bodyweight Finisher!

3 Rounds!

Set a timer for 60 seconds of work, 30 seconds of rest. Perform the first two exercises back to back for 30 seconds each, then rest for 30 seconds, then move onto the next pairing!

Speed Squats (30s)

Squat Pulse (30s)

Rest (30s)

Tall Plank Shoulder Taps (30s)

Mountain Climbers (30s)

Rest (30s)

Alternating Reverse Lunges (30s)

Lunge Jumps or Jumping Jacks (30s)

Rest (30s)

 

Week One Day Two

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) DB or KB Goblet 1.5 Squats

3 sets of 10

If you have a weight at home, you can hold it in a goblet position like in this video, otherwise perform the same movement bodyweight!

A2) Seated Band Rows

3 sets of 10

If you don't have access to bands, replace this with seated wall slides.

A3) Plank Push Ups

3 sets of 6ea

Aim to keep hips as "quiet" as possible - meaning they're not rocking side to side or contributing to the movement in any way!

Replace with a plank hold (30s) if plank push ups feel too difficult!

B1) Lateral Lunge w/ 3s ISO

3 sets of 8ea

Hold at the bottom position for 3 seconds before pushing off that leg and stepping back in.

B2) Feet Elevated Pike Push Ups or Tall Plank Sliding Pike Up or Tall Plank Sliding Knee Tuck

3 sets of 8 of whichever variation you choose!

B3) Side Plank Hold or Side Plank w/ Top Knee Flexed

3 sets of 20s each side

  1. C) Burpee Finisher

5 sets of 40 seconds of work 20 seconds of rest

 

Week One Day Three

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) Single Leg Squat to Box or Narrow Stance Squat to SL Stand or Pistol Squat

Single Leg Squat to Box: 3 sets of 8 per side

Narrow Stance Squat to SL Stand: 3 sets of 6 per side

Pistol Squat: 3 sets of 6 per side

A2) Bent Over Band Row

3 sets of 12

A3) Sliding Lateral Lunge or BW Lateral Lunge or BW Lateral Squat

3 sets of 12 per side

B1) Reverse Lunge to Single Leg Deadlift or Reverse Lunges

Reverse Lunge to SLDL: 3 sets of 8 per side

Reverse Lunges: 3 sets of 10 per side

The videos show these movements with weights, but they can definitely still be effective bodyweight!

B2) Standing Single Arm Band Chest Press

3 sets of 10 per side

If you don't have a band, replace this with a pushup variation of your choice!

B3) Low Plank Sliding SL Lateral Glide

3 sets of 10 per side

  1. C) Quick HIITter

3 rounds!

Val Slide Mountain Climbers x 30s

High Knees x 30s

Squat Jumps or Speed Squats x 30s

Rest x 60s

 

Week Two Day One

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) Sliding Front to Back Lunge

3 sets of 9 per side

These can be done with or without the slider!

A2) Push Up Variation

3 sets of 10

Kneeling Variation: Make sure hips are fully extended and elbows pointing back at 45 degrees.

On Feet Variation: Focus on keeping a neutral spine throughout the set. If you can do 4 or 5 solid reps on your feet but then your hips start to sag toward the floor, switch to kneeling variation mid-set!

Spiderman Variation: 5 per side. Focus on bringing knee up toward same side elbow without allowing the shoulder of that side to dip into too much internal rotation.

A3) Wall Marching or Hollow Hold

3 sets of 7 per side (wall marching) or 3 sets of 25s holds (hollow hold)

Wall Marching: Keep ribs down and lower back pressed toward the floor. Maintain this position while slowly lowering leg toward the floor. Start by keeping the moving knee bent, but if that feels too easy extend it further out.

Hollow Hold: Choose a variation from the series that challenges you for the duration of the hold but doesn't make you excessively shake or lose form!

B1) Slider Hamstring Curls

3 sets of 9

Sliding Hamstring Curl: 3 sets of 8 - think about keeping your hips high but not letting your rib cage flare.

Glute Bridge ISO Slider SL Extension: 3 sets of 7 per side. Hold the top of a glute bridge and slowly slide one leg out straight and pull back in. Perform all reps on one side, then switch. Take a break between sides if needed!

Sliding Hamstring Curl Slow Lower: 3 sets of 7 - Bridge up, take 5 seconds to slowly extend legs all the way out straight without letting your hips drop, then drop hips to the floor, slide feet in, and repeat!

B2) Prone Overhead Slides

3 sets of 10

B3) Slider Body Saw

3 sets of 10

The greater range of motion, the harder this movement becomes! If the sliding motion feels too challenging switch this to a plank hold.

  1. C) Total Body Bodyweight Finisher!

3 Rounds!

Set a timer for 60 seconds of work, 30 seconds of rest. Perform the first two exercises back to back for 30 seconds each, then rest for 30 seconds, then move onto the next pairing!

Speed Squats (30s)

Squat Pulse (30s)

Rest (30s)

Tall Plank Shoulder Taps (30s)

Mountain Climbers (30s)

Rest (30s)

Alternating Reverse Lunges (30s)

Lunge Jumps or Jumping Jacks (30s)

Rest (30s)

 

Week Two Day Two

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) DB or KB Goblet 1.5 Squats

3 sets of 12

If you have a weight at home, you can hold it in a goblet position like in this video, otherwise perform the same movement bodyweight!

A2) Seated Band Rows

3 sets of 12

If you don't have access to bands, replace this with seated wall slides.

A3) Plank Push Ups

3 sets of 7ea

Aim to keep hips as "quiet" as possible - meaning they're not rocking side to side or contributing to the movement in any way!

Replace with a plank hold (30s) if plank push ups feel too difficult!

B1) Lateral Lunge w/ 3s ISO

3 sets of 10ea

Hold at the bottom position for 3 seconds before pushing off that leg and stepping back in.

B2) Feet Elevated Pike Push Ups or Tall Plank Sliding Pike Up or Tall Plank Sliding Knee Tuck

3 sets of 8 of whichever variation you choose!

B3) Side Plank Hold or Side Plank w/ Top Knee Flexed

3 sets of 25s each side

  1. C) Burpee Finisher

5 sets of 40 seconds of work 20 seconds of rest

(feel free to switch the timing up based on what works for you!)

 

Week Two Day Three

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) Single Leg Squat to Box or Narrow Stance Squat to SL Stand or Pistol Squat

Single Leg Squat to Box: 3 sets of 9 per side

Narrow Stance Squat to SL Stand: 3 sets of 7 per side

Pistol Squat: 3 sets of 7 per side

A2) Bent Over Band Row

3 sets of 12

A3) Sliding Lateral Lunge or BW Lateral Lunge or BW Lateral Squat

3 sets of 12 per side

B1) Reverse Lunge to Single Leg Deadlift or Reverse Lunges

Reverse Lunge to SLDL: 3 sets of 10 per side

Reverse Lunges: 3 sets of 12 per side

The videos show these movements with weights, but they can definitely still be effective bodyweight!

B2) Standing Single Arm Band Chest Press

3 sets of 12 per side

If you don't have a band, replace this with a pushup variation of your choice!

B3) Low Plank Sliding SL Lateral Glide

3 sets of 12 per side

  1. C) Quick HIITter

3 rounds!

Val Slide Mountain Climbers x 30s

High Knees x 30s

Squat Jumps or Speed Squats x 30s

Rest x 60s

 

Week Three Day One

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) Sliding Front to Back Lunge

3 sets of 10 per side

These can be done with or without the slider!

A2) Push Up Variation

3 sets of 10

Kneeling Variation: Make sure hips are fully extended and elbows pointing back at 45 degrees.

On Feet Variation: Focus on keeping a neutral spine throughout the set. If you can do 4 or 5 solid reps on your feet but then your hips start to sag toward the floor, switch to kneeling variation mid-set!

Spiderman Variation: 5 per side. Focus on bringing knee up toward same side elbow without allowing the shoulder of that side to dip into too much internal rotation.

A3) Wall Marching or Hollow Hold

3 sets of 8 per side (wall marching) or 3 sets of 30s holds (hollow hold)

Wall Marching: Keep ribs down and lower back pressed toward the floor. Maintain this position while slowly lowering leg toward the floor. Start by keeping the moving knee bent, but if that feels too easy extend it further out.

Hollow Hold: Choose a variation from the series that challenges you for the duration of the hold but doesn't make you excessively shake or lose form!

B1) Slider Hamstring Curls

3 sets of 10

Sliding Hamstring Curl: 3 sets of 8 - think about keeping your hips high but not letting your rib cage flare.

Glute Bridge ISO Slider SL Extension: 3 sets of 8 per side. Hold the top of a glute bridge and slowly slide one leg out straight and pull back in. Perform all reps on one side, then switch. Take a break between sides if needed!

Sliding Hamstring Curl Slow Lower: 3 sets of 8 - Bridge up, take 5 seconds to slowly extend legs all the way out straight without letting your hips drop, then drop hips to the floor, slide feet in, and repeat!

B2) Prone Overhead Slides

3 sets of 10

B3) Slider Body Saw

3 sets of 10

The greater range of motion, the harder this movement becomes! If the sliding motion feels too challenging switch this to a plank hold.

  1. C) Total Body Bodyweight Finisher!

4 Rounds!

Set a timer for 60 seconds of work, 30 seconds of rest. Perform the first two exercises back to back for 30 seconds each, then rest for 30 seconds, then move onto the next pairing!

Speed Squats (30s)

Squat Pulse (30s)

Rest (30s)

Tall Plank Shoulder Taps (30s)

Mountain Climbers (30s)

Rest (30s)

Alternating Reverse Lunges (30s)

Lunge Jumps or Jumping Jacks (30s)

Rest (30s)

 

Week Three Day Two

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) DB or KB Goblet 1.5 Squats

3 sets of 14

If you have a weight at home, you can hold it in a goblet position like in this video, otherwise perform the same movement bodyweight!

A2) Seated Band Rows

3 sets of 14

If you don't have access to bands, replace this with seated wall slides.

A3) Plank Push Ups

3 sets of 8ea

Aim to keep hips as "quiet" as possible - meaning they're not rocking side to side or contributing to the movement in any way!

Replace with a plank hold (30s) if plank push ups feel too difficult!

B1) Lateral Lunge w/ 3s ISO

3 sets of 12ea

Hold at the bottom position for 3 seconds before pushing off that leg and stepping back in.

B2) Feet Elevated Pike Push Ups or Tall Plank Sliding Pike Up or Tall Plank Sliding Knee Tuck

3 sets of 10 of whichever variation you choose!

B3) Side Plank Hold or Side Plank w/ Top Knee Flexed

3 sets of 30s each side

  1. C) Burpee Finisher

5 sets of 40 seconds of work 20 seconds of rest

(feel free to switch the timing up based on what works for you!)

 

Week Three Day Three

Warmup:

Crocodile Breathing x 15 breaths - nice slow, deep breaths in through your nose and out through your mouth.

Prone Neck Nods x 8 - chin to your chest and then up toward the ceiling

Quadruped Rocking x 10 - keep your chest up and rock back to your heels

Quadruped Split Stance Adductor Mob x 8 each side - keep your chest up and leg straight

Glute Bridge: Five 10 second holds - really squeeze your glutes together tight

Hip Flexor/RF Mob w/ Core Engagement x 8 two second holds - place your foot on a bench/couch/ottoman

Spiderman Lunge x 4 each side - move slowly and get your chest up at the bottom

A1) Single Leg Squat to Box or Narrow Stance Squat to SL Stand or Pistol Squat

Single Leg Squat to Box: 3 sets of 10 per side

Narrow Stance Squat to SL Stand: 3 sets of 8 per side

Pistol Squat: 3 sets of 8 per side

A2) Bent Over Band Row

3 sets of 14

A3) Sliding Lateral Lunge or BW Lateral Lunge or BW Lateral Squat

3 sets of 14 per side

B1) Reverse Lunge to Single Leg Deadlift or Reverse Lunges

Reverse Lunge to SLDL: 3 sets of 12 per side

Reverse Lunges: 3 sets of 14 per side

The videos show these movements with weights, but they can definitely still be effective bodyweight!

B2) Standing Single Arm Band Chest Press

3 sets of 14 per side

If you don't have a band, replace this with a pushup variation of your choice!

B3) Low Plank Sliding SL Lateral Glide

3 sets of 14 per side

  1. C) Quick HIITter

4 rounds!

Val Slide Mountain Climbers x 30s

High Knees x 30s

Squat Jumps or Speed Squats x 30s

Rest x 60s

 

Stay strong, be well, and #ditchyourshoes

Brendan

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