How can I sample HOME | LAB

TRY OUT THE BELOW SAMPLE SESSIONS AS A  HOME | LAB  TASTER 

TRY OUT  HOME | LAB

To check out the Physical Pillar, you may choose to try out the Strength Workout and Conditioning + Core Circuit

I’ve also included an example of a Weekly Self- Reflection from the Lifestyle + Mindset Pillar 

 

You can also check out my IG LIVE schedule during Lockdown for donations based/free virtual classes.

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CONDITIONING, CORE + COOLDOWN  SESSION

16 minutes of strength & conditioning implementing components of HIIT. 

 

If you’re short on time this condensed session is highly effective and won’t leave your system stressed negatively.  The cool down aims to bring you to a relaxed and focused state post workout.

 

Equipment

(plate/ dumbell/ kettlebell or weight substitute)

3 min WARM UP

1 min of each:

 

Greatest Stretch

Pike to Press-up

Bodyweight Goodmornings

STRENGTH + CONDITIONING CIRCUIT

 

10min AMRAP

(As Many Rounds As Possible)

 

Complete as many rounds as possible of the below exercises back to back. Rest as required between each round.

 

1 round:

 

Front Loaded Reverse Lunges x6 per side

Pause Pressups x6 

Squat Pulse to Press x6

Push Press x6

Seated Cycle Crunch x12

 

Rest 2-3mins before moving on to HIIT Intervals.

 

HIIT INTERVALS

 

6min EMOM 

(Every Minute on the Minute)

 

Every Minute On the Minute complete:

 

8x Ground to Overhead

16 x Overhead Hold Marches (8 per leg)

Full Recovery or Plank to Side Plank Rotations for remainder of minute

 

 Cooldown

5 - 10 min

 

Spend 30s- 1minute on each:

 

Rolldown Ragdoll

Child's Pose

Cat- Cow/ Staggered Cat-Cow

Down Dog to Low Lunge with Back Bend

High Lunge with Easy Twist

Pigeon with side stretch

2 min 90/90 breathing

STRENGTH + CONDITIONING SESSION

Traditional Equipment based

Strength Training has been scientifically proven to keep your body robust resilient and functional. It encourages muscle retention, bone health and is a valuable tool for changing body composition.

 

If you’re unsure of where to start, my best advice is keep it simple and try to hit each muscle group  around twice a week as a solid foundation.

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HOME|LAB’s BASIC SESSIONS are designed to cover the ‘BIG 4’ movements that are the foundations for strength training:

 

Squat, Hinge, Push + Pull 

 

This full body strength session is accessible to all levels, and covers some variations of these basic movement patterns. 

If you have traditional home gym equipment such as dumbells, kettlebells bands or barbells, they will  be perfect for this session.

 

Give yourself 60 minutes for the workout. 

 

 

STRENGTH SESSION

TRADITIONAL STRENGTH EQUIPMENT BASED

 

BODYWEIGHT WARM UP:

1 minute of each:

 

  1. Inchworm Plank + Slow Mountain Climber x4

  2. Runners Stretch with T Spine Rotation

3.   Bird Dog x30s per side

4.   Good Morning to Squat

 

Complete 3 sets each of the A-D series 60-90 seconds rest between sets.

 

WEIGHT RECOMMENDATION: 

Choose a load that you can perform the exercise reps for withh 2 reps still left “in the tank”on completion of the exercise.

 

A series: HINGE 

 

(optional Band around thighs)

 

A1. x15 BB/DB or KB Weighted Hip Thrust x15

A2. x 10 Elevator banded OR BW Hip Thrust x10 (continuous +slow reps)

A3. x 45- 60s Isometric Hip Thrust (Hold at top range of motion)

 

B series: SQUAT

 

B1. x 15 Loaded Squat (front or back) 

B2. X10 Elevator Squats ( continous +slow reps)

B3. X5   Pause Squats (3 second pause at the bottom)

 

C series: PRESS 

 

C1.x 15 Bench Press with Glute Bridge Hold (DB/BB/DB Banded)

C2. x 10 Kneeling Strict Press (DBS/KB/BANDED)

C3. x 5 Elevator Pressups/ Plyo Pressups (knees down/deficit/hands elevated)

 

D series: PULL

 

D1. 15 x Deadlift Rows (DB/KB)

D2. 10 x Prone Superman 

D3. 10 seconds x Prone Superman Hold

 

E series: CORE - 2 sets

E1. SidePlank Dips x10 per side

E2. Strap/Band or DB Sit-ups x10

PDF 2: STRENGTH SESSION

HOME “GYM” EQUIPMENT BASED

WEIGHT SUBSTITUTES

Rucksack with books/tins

Water bottles /Bag Rice

 

BODYWEIGHT WARM UP:

 

1minute of each:

 

1. Inchworm to Plank + Slow Mountain Climber x2

2. Runners Stretch with T Spine Rotation

3. Bird Dog x30s per side

4. Good Morning to Squat

 

Complete 3 sets each of the A-D series 60-90 seconds rest between sets.

 

WEIGHT RECOMMENDATION: 

Create a load that you can perform the exercise reps for with 2 reps still left “in the tank”on completion of the exercise.

 

A SERIES : HINGE

A1. x15 Weighted Hip Thrust x15

A2. x 10 BW Hip Thrust x10 (continous +slow reps)

A3. x 30s Hold + Pulse

 

B series: SQUAT

 

B1. x 15 Loaded Squats (front or back)

B2. X10 Elevator Squats ( continous +slow reps)

B3. X5 Pulse Squats (deep pulse at bottom range)

 

C series PRESS

 

C1.x 15 Loaded Bench Press With Glute Bridge Hold

C2. x 10 Kneeling Strict Press

C3. x 5 Elevator Pressups/ Plyo Pressups (hands elevated if needed)

 

D series: PULL

 

D1. 15 x Loaded Deadlift Rows

D2. 10 x Prone Superman 

D3. 10 seconds x Isometric Prone Superman Hold

 

E series: CORE

 

E1. SidePlank Dips x10 per side

E2. Strap or Towel Sit-ups x10 (pull the strap or towel apart)

 

 

—————

Home Equipment based

-

 

HOME|LAB’s BASIC SESSIONS are designed to cover the ‘BIG 4’ movements that are the foundations for strength training:

 

Squat, hinge, Push Pull 

 

This full body strength session is accessible to all levels, and covers some variations of these basic movement patterns. 

 

This session will work well with a heavy rucksack (fill with waterbottles, tins or books)

Although this session is designed to work with what you have at home, if you do want to invest in basic equipment, I suggest:

-

2 sets of Dumbells: Heavy + Medium

Resistance Bands

A mat!

 

 

STRENGTH SESSION

HOME "GYM" EQUIPMENT BASED

BODYWEIGHT WARM UP:

1 minute of each:

 

  1. Inchworm Plank + Slow Mountain Climber x4

  2. Runners Stretch with T Spine Rotation

3.   Bird Dog x30s per side

4.   Good Morning to Squat

 

Complete 3 sets each of the A-D series 60-90 seconds rest between sets.

 

WEIGHT RECOMMENDATION: 

Choose a load that you can perform the exercise reps for withh 2 reps still left “in the tank”on completion of the exercise.

 

A SERIES : HINGE

A1. x15 Weighted Hip Thrust x15

A2. x 10 BW Hip Thrust x10 (continous +slow reps)

A3. x 30s Hold + Pulse

 

B series: SQUAT

 

B1. x 15 Loaded Squats (front or back)

B2. X10 Elevator Squats ( continous +slow reps)

B3. X5 Pulse Squats (deep pulse at bottom range)

 

C series PRESS

 

C1.x 15 Loaded Bench Press With Glute Bridge Hold

C2. x 10 Kneeling Strict Press

C3. x 5 Elevator Pressups/ Plyo Pressups (hands elevated if needed)

 

D series: PULL

 

D1. 15 x Loaded Deadlift Rows

D2. 10 x Prone Superman 

D3. 10 seconds x Isometric Prone Superman Hold

 

E series: CORE

 

E1. SidePlank Dips x10 per side

E2. Strap or Towel Sit-ups x10 (pull the strap or towel apart)

 

 

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