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 #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

1. 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.
2. 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.
3. Rest 10 seconds between exercises and 20 seconds between pairings with 60 seconds between rounds.
4. 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.