Get Started Open Navigation
Back to Blog overview

STRENGTH BUILD-UP

Date: March 23, 2020 Category: Hustle From Home Workouts

Equipment Needed: Workout Mat, Heavy Dumbbells

You will complete 4 sets of each agility round before moving on to the next round. Once you’ve completed all 4 sets of all 4 rounds, you’ll move on to the strength portion. Part 1 of the strength workout involves tempo style movements. You’ll complete 8 reps of both exercises 4 times before moving on to part 2. Part 2 of the strength workout involves 3 different exercises with different rep ranges. You’ll perform all 3 exercises 4 times. 

Duration: 30-45 minutes


Workout:


Agility:
Complete 4 sets of each round before moving on to the next round
Round 1: (30) Lateral Mat Hops / (10) Runner’s Lunges
Round 2: (30) In-In Out-Outs (i.e. switch the lead foot halfway) / 10 Lunges w/ a Twist
Round 3: (30) Plank Toe Taps / (10) Bird Dogs
Round 4: (30) Skaters / (10) Froggers

Strength:
Part 1 Tempo: 5 second count tempo on the way down then explosive power on the way up
Exercises: 4x each
(8) Tempo Squat Jumps
(8) Tempo Plyo Push-Ups

Strength:
Part 2 Rep count ranges because it’s based on dumbbell size. Heavier weight, less reps. Lighter weights, more reps
Exercises: 4x each
(6-10) Lunge Curls 
(6-10) Push-Up Plank Rows (i.e. push up > row > row = 1 rep)
(6-10) Squat Presses
 

Download the PDF

 

By accessing, using, or viewing this workout you are agreeing to Camp Gladiator’s Terms of Use and Waiver for Virtual Workouts which can be found at https://campgladiator.com/terms-virtual. If you do not accept and agree to the Terms of Use and Waiver for Virtual Workouts you may not access, use, or view this workout

Related Articles

5 AND UP

Starting at 5 reps, complete all 4 exercises in round 1, then increase by 1 rep on each exercise until you finish 10 reps of each exercise.

Read More
REACH THE PEAK

There are two rounds with 5 exercises in each round. You’ll work as hard as you can to make sure you get that heart rate up! You’ll take a 45-60 second break before You’ll repeat the exercises in each round 3x through. For an added challenge, time yourself each round and try to match or beat your time.

Read More

CONNECT WITH US