Home Workouts

At the Columbus Centre Athletic Club, we are sharing a series of fitness videos to ensure you are maintaining your workout routine while staying fit and healthy from home!

Home Workout #10

Home Workout #10 includes Front Squats, Butt Kickers, Burpees with Push Ups, Diamond Push Ups, Plank Split Hops and Shoulder External Rotation.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Front Squat – 35 seconds
Rest 10 seconds
1B Butt Kickers – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Burpees with Push Up – 35 seconds
Rest 10 seconds
2B Diamond Push Up – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Plank Split Hops – 35 seconds
Rest 10 seconds
3B Shoulder External Rotation – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #9

Home Workout #9 includes Bent Over Row, Braced Fall Away, Pull Overs, Slide to Side Push Ups, Overhead Triceps Extensions and Crunches.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Bent Over Row – 35 seconds
Rest 10 seconds
1B Braced Fall Away – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Pull Over – 35 seconds
Rest 10 seconds
2B Slide to Side Push Up – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Overheard Tricep Extension – 35 seconds
Rest 10 seconds
3B Crunches – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #8

Home Workout #8 includes Forward Lunges, Hip Thrusts, Pull Overs, Wall Crawlers, Inch Worms with Push Ups and Shuffle Twists.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Forward Lunge – 35 seconds
Rest 10 seconds
1B Hip Thrust – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Pull Over – 35 seconds
Rest 10 seconds
2B Wall Crawlers – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Inch Worms with 3x Push Ups – 35 seconds
Rest 10 seconds
3B Shuffle Twist – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #7

Home Workout #7 includes Deadlifts, Prisoner Squats, Pull Overs, Shrugs, Wall Crawlers and Door Frame Isometric Press.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Deadlift – 35 seconds
Rest 10 seconds
1B Prisoner Squats – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Pull Over – 35 seconds
Rest 10 seconds
2B Shrug – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Wall Crawlers – 35 seconds
Rest 10 seconds
3B Door Frame Isometric Press – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #6

Home Workout #6 includes Front Squats, Kneeling Kick-Backs, Single Arm Row, Walking Planks, Supine Bicycle and Wide Grip Upright Row.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Front Squat – 35 seconds
Rest 10 seconds
1B Kneeling Kick-Backs – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Single Arm Row – 35 seconds
Rest 10 seconds
2B Walking Planks – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Supine Bicycle – 35 seconds
Rest 10 seconds
3B Wide Grip Upright Row – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #5

Home Workout #5 includes Bent Over Row, Butt Kickers, Point Rainbow Kicks, Single Arm Row, Supine Scissors and Shoulder External Rotation.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Bent Over Row – 35 seconds
Rest 10 seconds
1B Butt Kickers – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Point Rainbow Kicks – 35 seconds
Rest 10 seconds
2B Single Arm Row – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Supine Scissors – 35 seconds
Rest 10 seconds
3B Shoulder External Rotation – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #4

Home Workout #4 includes Back Squats, Burpees with Push Ups, Forward Lunges, Door Frame Isometric Press, Curls and Seated Weight Twists.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Back Squat – 35 seconds
Rest 10 seconds
1B Burpees with Push Ups – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Forward Lunges – 35 seconds
Rest 10 seconds
2B Door Frame Isometric Press – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Curls – 35 seconds
Rest 10 seconds
3B Seated Weight Twists – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #3

Home Workout #3 includes Dead Lifts, Slide to Side Push Ups, Pull Overs, Overhead Press, Single Leg Calf-Raises and Star Jumps.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Dead Lift – 35 seconds
Rest 10 seconds
1B Slide to Side Push Ups – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Pull Over – 35 seconds
Rest 10 seconds
2B Overhead Press – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Single Leg Calf-Raises – 35 seconds
Rest 10 seconds
3B Star Jumps – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #2

Home Workout #2 includes Sissy Squats, Hip Thrusts, Push Ups, Bent Over Row, Curls and Inch Worms with Push Ups.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Sissy Squat – 35 seconds
Rest 10 seconds
1B Hip Thrust – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Push Up – 35 seconds
Rest 10 seconds
2B Bent Over Row (with resistance) – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Curls (with resistance) – 35 seconds
Rest 10 seconds
3B Inch Worm with 3x Push Up – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

Home Workout #1

Home Workout #1 includes Push-Up Shoulder Taps, Back Squats, Plank Split Hops, Kneeling Kick Back, Bent Over Row and Overhead Press.

Please watch the video and then follow along with the workout description below.

Try to complete as many reps as you can with good form and safety within the following timing structure:

1A Push Up Shoulder Taps – 35 seconds
Rest 10 seconds
1B Back Squat – 35 seconds

Repeat above 4 times

Rest 20 seconds

2A Plank Split Hops – 35 seconds
Rest 10 seconds
2B Kneeling Kick Back – 35 seconds

Repeat above 4 times

Rest 20 seconds

3A Bent Over Row – 35 seconds
Rest 10 seconds
3B Overhead Press – 35 seconds

Repeat above 4 times

Rest 60 seconds
REPEAT ENTIRE WORKOUT!

TIPS

Warm up with a set of mild joint mobility exercises by simply moving your joints to their active limit while avoiding passive stretching before activity.
Perform each pair of exercises back to back until you have completed 4 sets of each, before moving forward to the next pair, until all 3 pairings are completed.
Rest 10 seconds between exercises and 20 seconds between pairings with 60 seconds between rounds.
Feel free to substitute household items for weights where possible – be creative! Soup cans, bottles of water or pop, boxes of bottles or cans, back packs or knapsacks filled with textbooks, etc. are good stand-ins for dumbbells and barbells if you do not have any at home.