Figure being a Monday morning and all, I’ll give you another home workout if you need something to keep you going.

This is another bodyweight only workout.

Well to be honest you need a door frame or a wall.

But I figure that’s easily accessible for everyone.

Anyways, this workout is timer based, so you’ll need to use the tabata setting which is 20 secs on and 10 secs rest. Alternating between 2 exercises for 4 sets each.

Here we go:

1) 1 Arm Wall Push Ups – alternate between left side and right side for 20 secs each with 10 secs rest in between.

Repeat x 4

2a) Tabletop Hold 20 secs, 10 secs rest2b) Wallsit 20 secs, 10 secs rest

Repeat x 4

3) 1 Arm Hover Extensions – alternate between left side and right side for 20 secs each with 10 secs rest in between.

Repeat x 4

4a) Stick Ups 20 secs, 10 secs rest
4b) Kickouts 20 secs, 10 secs rest

Repeat x 4

That’s it.

It’ll take you the best part of 20 mins when you add in some stretching at the end and maybe even a couple of warm up exercises before.

Let me know if you give it a go.

Cheers,
Daniel

PS – and if you think you need something like this on a regular basis, let me know and we can get some online coaching together happening.

I send you a new workout each month plus check in with you each week.
The good thing is you get the video demos for each exercise so you know if you’re doing the right thing.

And the app keeps track of how many workouts you’ve done so we both know if you’re on track.

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