AT-HOME WORKOUTS

 Get moving with these awesome workouts from our trainers. Let’s work through this together and come out stronger on the other side!

be WORKOUTS

Workout 1

Complete workout in 20-30 minutes.
 

CORE:

A: 30s on/.30s off elbow/push up/side planks for 5 minutes (pick a different one daily)

B: 3 rounds:

50 Russian twists (total)

1 minute super man holds -or- 20 flutter kicks and 20 scissor kicks

25 straight leg raises (don't let feet touch)

Rest 1 minute
 

LOWER BODY FOCUS:

A: 3 x 20 body weight squats

A: 3 x 25 jumping jacks

A: 3 x 50 mountain climbers

Rest 1 minute between rounds

B: 60 seconds max body weight squats

Rest 1 minute

C: 3 x 20 walking lunges

C: 3 x 30 seconds pulsing squats (body weight squat but don't go all the way up or all the way down)

C: 3 x 20 hip bridge (feel elevated, single leg, or shoulders elevated)


 

Workout 2

Complete workout in 20-30 minutes.
 

CORE:

A: 30s on/.30s off elbow/push up/side planks for 5 minutes (pick a different one daily)

B: 3 rounds:

50 Russian twists (total)

1 minute superman holds -or- 20 flutter kicks and 20 scissor kicks

25 straight leg raises (don't let feet touch)

Rest 1 minute
 

UPPER BODY FOCUS:

A: 3 x 20, 15, 10 push ups

A: 3 x 10, 15, 20 burpees

A: 3 x 20 dips

Rest 1 minute

B: 60 seconds max push ups

Rest 1 minute

C: 3 x 20 push up plank into downward dog

C: 3 x 20 body weight shoulder press (hands elevated, feet elevated)

C: 3 x 20 pulsing push ups (push ups but don't fully extend or let body touch the ground)


 

Workout 3

Complete workout in 20 minutes.

CARDIO:

Set a timer for 20 minutes and walk 1 minute, jog 30 seconds, sprint 30 seconds for 10 rounds (20 minute total).

-or-

Find a track and walk the curve parts and run the straight portions for 20 minutes. Keep track of distance and try to beat your time every week from the previous week.


 

 

Workout 4

Push-ups (knees or toes). 10-15 Reps

Tricep dips on chair or couch. 10-15 reps. 

Mountain climbers.  20 reps (slow and controlled)

Rest 15-30 seconds & repeat 2-3 times.


 

 

Workout 5

Glute bridges with feet elevated on couch or chair. 25 reps

Single leg elevated Glute bridges. 15 each side

Bear crawl hold with alternating leg extensions. 20 total

Rest 15-30seconds, repeat 2-3 times


 

 

Workout 6

Plank shoulder taps. 20 total

Walking planks. 10-15 reps

Side plank hip dips. 10-15 each side

Rest 15-30 seconds & repeat 2-3 times


 

 

Workout 7

Static lunges. 15 each side

Wall sit. 1 minute

Single leg squat to couch or chair. 10-15 each side

Rest 15-30 seconds & repeat 2-3 times. 


 

Workout 8

Body weight At-Home Circuit
 

Superset:

Prisoner Body weight Squats: 3 sets of 15 reps

Inchworm Walkouts: 3 sets of 8 reps

*Hands on head, squat to parallel
 

Superset:

Push Ups: 3 sets of 15-20 reps

Body weight Lunges: 3 sets of 30 reps total
 

Superset:

Straight Leg Sit Ups: 3 sets of 20 reps

Alternating V Ups: 3 sets of 20 total
 

Superset:

Single Leg Glute Bridges: 2 sets of 15 reps each leg

Plank (on forearms): 2 sets of 1 minute 30 seconds


 

 

Workout 9

At-Home with a Pair of Dumbbells
 

5 Rounds Total:

20 DB Squats *DBs held on shoulders 

20 DB Bent Over Rows

20 DB Push Press

20 DB Alternating Lunges

20 DB Push Ups

1 minute plank

Rest 1 minute & repeat

 

 

Workout 10

At-Home Core Circuit
10-16-24
 

Reverse Sit Ups

Alternating V Ups (total)

Butterfly or Straight Leg Sit Ups 

Alternating Leg Climbs (total)

Weighted Crunches

*Complete 10 of each, then 16 of each, then 24!

 

 

Workout 11

100 Body Squats

100 Push Ups (any variation)

100 Lunges No Weight (50 per leg)

25 burpees (optional or 15+min of cardio)

100 Crunches (core)

100 bicycles (core)

100 step ups (any chair 15+inches) (50 per leg)

3 Min Plank (1min front, 1min right side, 1 min left side)

Break this movements into as many reps and sets as you would like. There is no order, just complete the

desired repetitions.


 

Workout 12

FLITHY FIFTY

*Pick 10-12 exercise and complete each movement 50 times in any order.  (pick 3 core exercises for extra)
 

Incline Pushups

Power Lunge

DB Push Press      VIDEO

Weighted walking lunge (25per)

DB Power Clean       VIDEO

Touch Jumps

Burpees

Dumbbell 2 Handed Curls

Weighted Body Squats

Touch jumps with Dumbbells

Dumbbell dead lifts    VIDEO

Sit ups

Dumbbell hip thrusters

Dumbbell Bent over rows

Lateral Dumbbell raise

Bicycles x 2 round

Flutter kicks x2

Mountain climbers

Front Raise with Dumbbells

Floor Chest press with dumbbells 


 

 

Workout 13

CORE Workout X 3

*Do not complete on back to back days.  Each workout should be completed with one day of rest between. Complete at the end of your daily workout. 

 

Day 1

Russian Twists x 20 reps per side. X 3

Double Crunch x 20 x 3

Bicycles x 40 x 3

Plank x 1 min x 2

 

Day 2

Side crunch x 20 x 3

Chain Pulls x 20 x 3

Side plank hip drop x 20 x 3

Side plank x 30 sec. x 3

 

Day 3

Straight leg pullbacks x 15 x 3

Alt. Toe touch x 20 x 3

Scissors x 20 x 3

Max sit-ups in 1 min.  

FITNESS CLUB HOURS
Monday thru Thursday  5 am - 9 pm

Friday  5 am - 7 pm

Saturday & Sunday  6 am - 5 pm

be FITNESS center
LOCATION
405 Genesee Street

Delafield, WI 53018

262.646.4727

info@befitnesscenter.com

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