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At Home Training and Workout Plan

Daily At Home Training Plan

At Home Training for each day from March 20 to April 11 #MNStorm

March 30 - Lift Push & Stance and Motion

Lift - Push Day 2
• Warm Up
• Quick Chest Presses 4x5
• Bench 4x5 (85% effort)
• Superset 1
- Overhead Press 3x10
- Dips 3x15
• Superset 2
- Feet Elevated Push Up 4x15
- Y’s and T’s 3x10
- Tricep Extension 3x12

Stance and Motion Day 4
- 2 minutes stance and motion warm up
- 5 sets of 1 minute goes
    - :30 Russian Split Jumps/ :30 Stance and Motion 


MNUSAW Workout Challenge - You Are Next #WOC #MNStorm

Send link(s) to your video(s) to dpeterson@mnusawrestling.org

March 31 - Cardio 2.5 miles & Stance and Motion

Cardio Timed 2.5 mile run

Stance and Motion Day 5
- 5 minutes
- 4 sets of :30 Stance and Motion Sprints

April 1 - Lift Pull & HIIT

Lift - Pull Day 2
• Warm Up
• Quick Throws into the air 4x5
• Seated Row 4x5 (85% effort) [or bent over row]
• Superset 1
- Barbell Curl 3x8
- Pull-Up 3x15
• Superset 2
- Inverted Row 4x15
- Lat Pulldown 3x10 [or DB Pullover]
- Hammer Curl 3x12

HIIT
- Warmup
- :20 work/ :10 rest 6 exercises x 4 rounds
1. Pushups
2. Squat Jumps
3. Crunches
4. Bent Over Row (DB, Plate, Something 20-50lbs)
5. Power Jumps (Jump High and bring knees to chest)
6. Supermans (lay on belly and flex entire backside)
 

April 2 - OFF

Rest Day

April 3 - Lift Leg & Cardio 2.5 miles

Lift - Leg Day 2
• Warm Up
• Box Jumps 4x5
• Squats 4x5 (85% effort)
• Superset 1
- Trap Bar Deadlift 3x5 (or regular deadlift or sumo deadlift)
- RDL 3x10
• Superset 2
- Single Leg Split Squat 4x8
- Good Morning 3x12
- Lying DB Curl 3x8

Timed 2.5 mile run

April 4 - Long Cardio 50 min

Slow cardio for 50 minutes (Jog, Bike, Row, Swim)

April 5 - OFF

Rest Day

April 6 - Lift Push & HIIT

Lift - Push Day 3
• Warm Up
• Quick Chest Presses 4x5
• Bench 3x3 (90% effort)
• Superset 1
- Overhead Press 3x8
- Dips 3x12
• Superset 2
- Feet Elevated Push Up 4x12
- Y’s and T’s 3x18
- Tricep Extension 3x10

HIIT
- Warmup
- :40 work/ :20 rest 6 exercises x 2 rounds
1. Pushups
2. Squat Jumps
3. Crunches
4. Bent Over Row (DB, Plate, Something 20-50lbs)
5. Power Jumps (Jump High and bring knees to chest)
6. Supermans (lay on belly and flex entire backside)
 

April 7 - Stance and Motion & HIIT

Stance and Motion Day 6
- 3 sets of 3 minutes
- 3 sets of 3 minutes
   - 1 minute Jump Rope
   - 1 minute Box Jumps
   - 1 minute Jumping Jacks
- 2 minute Wall Sit

HIIT
- Warmup
- :40 work/ :20 rest 6 exercises x 3 rounds
1. Pushups
2. Squat Jumps
3. Crunches
4. Bent Over Row (DB, Plate, Something 20-50lbs)
5. Power Jumps (Jump High and bring knees to chest)
6. Supermans (lay on belly and flex entire backside)
 

April 8 - Lift Pull & Stance and Motion

Lift - Pull Day 3
• Warm Up
• Quick Throws into the air 4x5
• Seated Row 3x3 (90% effort) [or bent over row]
• Superset 1
- Barbell Curl 3x8
- Pull-Up 3x12
• Superset 2
- Inverted Row 4x12
- Lat Pulldown 3x8 [or DB Pullover]
- Hammer Curl 3x10

Stance and Motion Day 7
- 2 sets of 5 minutes
- 150 Club Push Ups (See Dap 150 Club video)
   - Incline Pushup 25 Arms Wide, 25 Arms Normal, 25 Hands in a Diamond
   - Decline Pushup 25 Arms Wide, 25 Arms Normal, 25 Hands in a Diamond
- 3 x 1 minute Plank

April 9 - OFF

Rest Day

April 10 - Lift Leg & HIIT

Lift - Leg Day 3
• Warmup
• Box Jumps 4x5
• Squats 3x3 (90% effort)
• Superset 1
- Trap Bar Deadlift 3x5 (or regular deadlift or sumo deadlift)
- RDL 3x8
• Superset 2
- Single Leg Split Squat 4x6
- Good Morning 3x10
- Lying DB Curl 3x8

HIIT
- Warmup
- :40 work/ :20 rest 6 exercises x 4 rounds
1. Pushups
2. Squat Jumps
3. Crunches
4. Bent Over Row (DB, Plate, Something 20-50lbs)
5. Power Jumps (Jump High and bring knees to chest)
6. Supermans (lay on belly and flex entire backside)
 

April 11 - Long Cardio 60 min

Slow cardio for 60 minutes (Jog, Bike, Row, Swim)