Dynamic Static Home Fitness Workout

For this weeks workout I have decided to combine the dynamic and static versions of each exercise to challenge your strength, endurance and mental toughness.

There are 5 main exercises.

See the video below for demonstrations of each exercise.

You will perform the dynamic version for 30 seconds and then the static version for 30 seconds before moving on to the next exercise.

Complete all 5 exercises before resting for 60-120 Seconds and then repeat 3-4 more times.

For example:

• Dynamic = Squat
• Static = Squat Hold
• Dynamic = Push Ups
• Static = Push Up Hold

Warm Up:

• Perform each exercise for 5-10 reps and perform the static version for 10 seconds each.
• This should be enough to warm up all the major joints and muscle to be used in the session.

The Workout.

• Perform each exercise with minimal rest between each exercise.
• There are 5 in total.
• Rest for 60-120 Seconds depending on your fitness level.
• Repeat for 2-4 more rounds.

Cooldown:

• Stretch all major muscles used.

How do I progress this workout?

There are a few ways to progress this workout to ensure you are constantly getting fitter.

1. Perform the exercises for 30 seconds in week 1, 35 seconds in week 2, 40 seconds in week 3 and 45 seconds in week 4.

OR

2. Perform more rounds. Week 1 could be 2 rounds, week 2 could be 3 rounds, week 3 could be 4 rounds and week 4 could be 5 rounds.

This should be enough to keep you challenged and motivated which is the key to getting results with your fitness.

Hope this helps.