DENSITY: At home fat loss and conditioning training

Let’s be honest. Training at home is tough. Equipment varies and there’s a ton of distraction. This program is designed to punch above its weight and give you bang for your buck in a short period of time - no equipment needed.

We are going to use a concept called density training. To complete this workout, you will set a timer for 20 minutes. You have 4 bodyweight exercises to complete. Your goal is to complete as many sets as possible within this 20 minute time-frame. Then get back on with life. No warm is necessary, neither is any travel or messy clean up.

Below, we’ve got 2 options - an intermediate and an advanced option. Try both.

And keep perspective - we’re under lock down. Getting exceptional results is tough. But these programs will ensure you’re not regressing, so when we’re opened back up - you can hit the ground running. Set aside the time and aim to get this done 2x per week.

Intermediate Workout

Exercise 1: Squat

Complete 10 reps.

Exercise 2: Push Up

Complete 10 reps. To regress, perform the push up from your knees or on an elevated surface (such as the edge of a couch).

Exercise 3: Alternating Lunge

Perform 10 reps per leg. To regress this you can perform a split squat or a step up (if you have a step available).

Exercise 4: Lower Ab Pike Pulse

Complete 20 reps. To regress this, lean back.

 Advanced Workout

Exercise 1: Alternating Lunge

Perform 10 reps per leg

Exercise 2: Sissy Squats

Perform 10 reps. We forgot the film this one, but this video shows the technique. Use a hand for support, lean back and aim to get bum to heels with knees traveling as far forward as possible.

Exercise 3: Bodyweight Squats

Perform 10 reps.

Exercise 4: V-Up

Perform 10 reps.