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At Home Workouts

 COVID-19 has a lot of us not able to train at a gym like we normally would.  We sell a handful of products that can help enhance your at home workouts if you don't have access to a barbell.  Find them here.   

Below you will find a selection of workouts that use the products we sell.  We will continue to add to this list each week.  Hopefully this helps to keep you training in the coming weeks! 

 

Workout 1 - 30 seconds on 30 seconds off

Equipment needed: hip circle (optional)

30 seconds work/30 seconds rest, 3 rounds:

Burpees
Mountain climbers
V-sit
Plank
Plank with chest touch
Plank with hip dips
Bicycle
Full body crunches 
Push Ups 
Squats (hip circle optional) 
Wall sit (hip circle optional)

 

 

Workout 2 - 15 minute EMOM

Equipment needed: 41" bands (suggested orange, red, black)

15 minute EMOM.  One movement per minute, 3 rounds total of the following 5 exercises:
15 squats
15 biceps curls
15 overhead press
16 lateral raises (8 per side)
16 oblique crunches (8 per side) 

 

Workout 3 - Upper Body

Equipment needed: 41" bands (suggested orange, red, black)

4 rounds total at your own pace: 

Lateral Raises - 20 reps
Push Ups - 20 reps
Bent Over Rows - 20 reps
Biceps Curls - 20 reps
Triceps Pull Downs - 20 reps 

Workout 4 - High Rep Lower Body

Equipment needed: 41" bands (suggested purple) 

4 rounds for time:
40 banded hip thrusts
40 banded deadlifts
40 banded good mornings
40 banded Bulgarian split squats (20 per leg) 

 

Workout 5 - Abs

Equipment needed: none

45 seconds work/15 seconds off, 4 rounds per exercise

Ankle taps/toe touches
Russian twists
Leg lifts (with bent knees)
Leg lifts with extension

 

Workout 6 - Cardio

Equipment needed: none

30 seconds on, 10 seconds rest 5 rounds of each exercise before moving on to the next exercise. Take a 30 second break between the movement switch.

Jump squats
Toe touches
Jump lunges
Hand release push ups
Burpees

Workout 7 - Lower Body

Equipment needed: hip circle or mini bands

1. 4x20 glute bridges straight into 4x30 abductions
2. 4x10 tempo squats with 3-2-1 tempo
3. 4x20/leg lunges straight into 4x10 sumo squats
4. 4x20/leg kickbacks