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2021 Begins! First At-Home Daily Trainer

 

The good news is 2020 is finally over, the better news is that we have to take accountability for the year ahead of us. For the beginning of the new year I am providing you with free access to this weeks at home workout routine as a thank you for signing up for the Apex Newsletter over the years! I hope you enjoy and kick 2021 off the right way! Please let me know if you have any questions for this weeks workout! Enjoy!

Monday: Arms and Abs

(Repeat Circuit 3 times)

  1. 30 secondsTempo squats to chair 
  2. 1 minute Single Arm DB Rows
  3. 1 minute Lying on Floor Chest press with dead bugs
  4. 30 seconds Hip Extensions with knee tuck
  5. 1 minute bent over dumbbell rear delt flys
  6. 30 seconds dips on bench or chair
  7. 1 minute Dumbbell Bicep curl to Over head Press

Tuesday: Quick Hit Abs

Warm up

  1. 30 seconds upright knee hugs
  2. 30 seconds high plank
  3. 30 seconds plank saws
  4. 40 seconds hip lifts
  5. 40 seconds single leg raise
  6. 40 seconds single leg raise (other leg)
  7. 40 seconds hip lifts
  8. 60 seconds Mountain Climbers

Circuit 1 (repeat 3x through

  1. 30 seconds Straight Leg Bicycles
  2. 60 seconds Dead Bugs
  3. 40 seconds Plank alternating leg lifts
  4. 30 seconds straight leg bicycles
  5. 40 seconds Dead Bugs
  6. 40 seconds High Plank Shoulder Taps

 

Wednesday:

Push Pull Workout

  1. 8 push ups
  2. 8 reverse lunge knee drives (left leg)
  3. 8 reverse lunge knee drives (right leg)
  4. 8 T-Push ups
  5. 8 med ball rotational slams
  6. Rest 1 minute
  7. 10 pull ups
  8. 15 reverse lunge knee drives (left leg)
  9. 15 reverse lunge knee drives (right leg)
  10. 15 Dumbbell Bench Press
  11. 10 med ball rotational slams
  12. Rest  1 minute
  13. 12 pull ups
  14. 20 reverse lunge knee drives (left leg)
  15. 20 reverse lunge knee drives (right leg)
  16. 20 dumbbell bench press
  17. 12 med ball rotational slams

Ab Circuit (Repeat circuit 3x through)

  1. 40 seconds Pendulum Legs
  2. 30 seconds Boat to Low Boat
  3. 40 seconds Pendulum Legs
  4. 30 seconds Boat to Low Boat
  5. 30 seconds Quad Rockers

 

Thursday:

Warm up

  1. 20 knee hugs
  2. 10 inchworms
  3. 20 reverse lunges

Power Workout (Repeat this circuit 3x through)

  1. 20 bodyweight squats
  2. 10 plank saws
  3. 6 tuck jumps
  4. 10 judo push ups
  5. 20 split jumps
  6. 6 explosive push ups
  7. 8 runner touches (left leg)
  8. 8 runner touches (right leg)
  9. 10 flying shoulder presses
  10. Rest 30 seconds

 

Friday:

Warm up

  1. 10 knee hugs
  2. 10 dynamic quadriceps stretch
  3. 10 dynamic hamstring stretch
  4. 10 hurdle steps
  5. 10 push ups
  6. 10 flying shoulder press
  7. 10 knee hugs
  8. 10 dynamic quadriceps stretch
  9. 10 dynamic hamstring stretch
  10. 10 hurdle steps
  11. 10 push ups
  12. 10 flying shoulder press

Workout

  1. 12 split squats right leg
  2. 12 split squats left leg
  3. 12 plank saws
  4. 12 high plank arm reaches
  5. 12 lateral lunges
  6. 12 judo push ups
  7. 10 split squats right leg
  8. 10 split squats left leg
  9. 10 plank saws
  10. 10 high plank arm reaches
  11. 10 lateral lunges
  12. 10 judo push ups
  13. 8 split squats right leg
  14. 8 split squats left leg
  15. 8 plank saws
  16. 8 high plank arm reaches
  17. 8 lateral lunges
  18. 8 judo push ups

Cool Down

  1. 6 Left arm side lying T-stretch
  2. 6 Right arm side lying T-stretch
  3. 30 seconds Right side lying quadriceps stretch
  4. 30 seconds Left side lying quadriceps stretch
  5. 10 quad rockers

 

Saturday: Glute and Hip Strength

warm up

  1. 30 seconds reverse lunges
  2. 20 seconds knee hugs
  3. 30 seconds body weight squats

Strength Endurance 1

  1. 30 seconds hip lifts
  2. 30 seconds lef leg frog kicks
  3. 30 seconds right leg frog kicks
  4. 30 seconds left leg lateral leg raise
  5. 20 seconds left leg forward hip circles
  6. 20 seconds left leg backward hip circles
  7. 30 seconds left leg lateral knee drives
  8. 30 seconds right leg lateral leg raise
  9. 20 seconds right leg forward hip circles
  10. 20 seconds right leg backward hip circles
  11. 30 seconds lateral knee drives
  12. 20 seconds squat pulses
  13. 40 seconds horse stance push and pull

Strength Endurance 2

  1. 30 seconds hip lifts
  2. 30 seconds hip lift march
  3. 30 seconds left leg lateral raise
  4. 20 seconds left leg forward hip circles
  5. 20 seconds left leg backward hip circles
  6. 30 seconds left leg lateral knee drives
  7. 30 seconds right leg lateral raise
  8. 20 seconds right leg forward hip circles
  9. 20 seconds right leg backward hip circles
  10. 30 seconds right leg lateral knee drives
  11. 30 second hip lifts (left leg)
  12. 30 second hip lifts (right leg)
  13. 20 second hip lifts (both legs)
  14. 20 second split squats right leg
  15. 20 second split squats left leg
  16. 20 second speed squats
  17. 20 second squat pulses
  18. 20 second reverse lunge reaches

Sunday: Fat Burn/ Abs

100 body squats
100 crunches
100 assisted push ups
100 lying leg raises
100 Over head dumbbell tricep extension
4 planks until failure
100 v-up crunches
100 butt lift (bridge)
100 db shoulder press
100 lunges


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