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Home Workout 2.1

Posted 30th March 2020 by Jenna Fisher

Strength endurance workouts can be repeated from last week.

New conditioning workouts will be posted this week. These will be different from the workouts done in the zoom classes.

Adapt according to what equipment you have.

 

Part A

6 rounds

x20 push press

200m run (or equivalent i.e. stair run or squat jumps if you are not going to the park)

Rest as needed

 

Part B

5 rounds

x10 Devil’s press (or 10 burpees then 10 DB/KB swing)

200m run

Rest as needed

 

Part C

4 rounds

x20 kettlebell swings (add a band if you have one)

x20 chest press (lying on the floor)

Rest as needed

 

Part D

3 rounds

x30 secs hollow hold

1×5 v-ups

Rest as needed

Home Workout – Week 1 in one document

Posted 29th March 2020 by Jenna Fisher

All of last week’s workouts are provided in one simple to read document here:

Momentum Training – Home Workouts – Week 1

This first week gave you a strength endurance program for five days of the week.  These can be repeated once a week every week and aim to give you a solid foundation of something more than just jumping around randomly.

In addition to these, conditioning workouts were given for every day. This was/is the fun stuff to get your heart rate up. 

Different conditioning options will continue to be posted over the future weeks to provide you with new challenges.

The videos to go with the workouts are on our instagram page: Momentum Training. I will try to get these up on this blog as well so that you have access to them in one post.

If you have any questions feel free to email me at jenna@momentum-training.com 

Home Workout 7

Posted 27th March 2020 by Jenna Fisher

All of this week’s workouts will be posted in one document tomorrow morning.  This will give you a simple point of reference for repeating these workouts in future weeks.

 

Day 7 – Conditioning only today

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Home Workout 6

Posted by Jenna Fisher

All of this week’s workouts will be posted in one document tomorrow morning.  This will give you a simple point of reference for repeating these workouts in future weeks.

An additional day 7 has also been added. This will be published later today and will be a long, conditioning only, workout.

 

Day 6 – Strength Endurance

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Home Workout 5

Posted 25th March 2020 by Jenna Fisher

All of this week’s workouts will be posted in one document after day 6 has been published.  This will give you a simple point of reference for repeating these workouts in future weeks.

Each day is split into two sections: Strength Endurance and Conditioning. Since we are working with lighter weights during this period you can either complete these back-to-back or in separate sessions (2 sessions per day or on 2 separate days). Either way, by the end of the week you will have approximately 14 workouts to play with, mix and match, repeat to try and better your performance, etc.; plus various warm-ups and post-workout chill.

Day 5 – video demo will be posted on instagram

 

A1. Weighted squat 2×20 reps:

3 sec eccentric (i.e. 3 secs to go down) and 5 sec pause at the bottom of each rep. Keep the KB in a goblet position on your chest throughout (or weight plate, or dead-ball, or DBs on your shoulders, or weighted BB on your back)

A2. Calf raises 2×40 reps (x20 toes out x20 toes in)

A3. *Slow* mountain climber 2×40 reps

 

B1. Seated (pike position) shoulder press 3×12-15

B2. Powell raise 3×10-12 each side

 

C1. Hammer curl – one and a quarter rep 3×10-12

C2. Lying tricep extension – long head focus (elbows remain above your head) 3×10-12

 

D1. Zotterman curl 3×14-16 (palms up on way up, palms down on way down) 

D2. Lying tricep extension – short head focus (elbows remain above your chest) 3×14-16

 

Conditioning

KB or DB

 

2 rounds – complete the whole workout once and then start again 

 

3 snatch – right arm

3 thruster – right arm

3 snatch – left arm

3 thruster – left arm

 

5 single arm swings – right arm

5 power snatch – right arm

5 single arm swings – left arm

5 power snatch – left arm

 

20 squat jumps

 

3 snatch – right arm

3 thruster – right arm

3 snatch – left arm

3 thruster – left arm

 

5 single arm swings – right arm

5 power snatch – right arm

5 single arm swings – left arm

5 power snatch – left arm

 

40 double unders

 

2 min plank hold