Home Workouts

March 16, 2020

Are you stuck at home for a while? Gym closed? Fear not - we've put together a few home workouts to keep you going! 

 

These have been created by Viking Athlete and co-owner of EST28 - Emmett Murtagh, so you know you are in good hands. Don't worry if you have no access to equipment, we have bodyweight subs in the brackets! Try them out and let us know what you think by tagging us online @vikingfitnessproject. There might be a prize for doing that and it might just be a discount code...

HAVE FUN and bring the Viking mentality! 

 

WORKOUT 1

30min AMRAP

200m run

21 air squats

15 jumping lunges

9 burpees

 

WORKOUT 2

10 rounds for time

12DB snatch (or 12 jump squats)

10 burpees over DB (or 10 burpees)

 

WORKOUT 3 

40min EMOM

Min 1 - 12 pushups & 12 air squats

Min 2 - 6 burpees & 10 single arm DB push press (or 12 pillar to plank)

Min 3 - 20 walking lunges

Min 4 - 15 KB swings (or 45sec front leaning plank)

Min 5 - rest

 

WORKOUT 4 

2 mins on 1 min off x10 rounds

15 air squats

12 push ups

9 jumping lunges

6 burpees

 

WORKOUT 5

150 burpees for time

EMOM (every minute on the minute) do 8 jumping knee tucks

 

WORKOUT 6 - LEGZILLA 

Every 8 mins for 48 mins

50 air squats

40 alternating lunges

30 cossack squats

20sec single leg wall sit each leg (scale = standard wall sit)

10 burpee tuck jumps

 

As with these all, scale as needed by dropping the reps/rounds or time. 

Go get it!