Coach Chris Giesking Home Gym Routines & Movement Practices

Home Workout Routines with Coach Chris Giesking 
*  Time Efficient
*  Little Equipment Needed
*  Improve Body Weight Strength Ratio (Muscle Balance)
*  Enhance Body Control, Coordination and Stability
*  Provide Self Awareness to Limitations and Endurance
*  Low Impact for Healthy Joints and Longevity
*  Intensity can be controlled by Speed, Time, Skill and Fitness Level

Suggested Equipment:
Yoga Mat, Pull Up Bar, Bench or Box

#1.  
20 minutes continuous movement of:
(Small Rest Breaks When Needed)
A1 – Air Squats 10 with slow 5 count on downs, then quick ups
A2 – Push Ups 5 with slow 5 count on downs, then quick ups
A3 – Floor Superman 30 seconds
A4 – Inverted Rows 10
A5 – Glute Hip Bridges 10 with 3 second Hold at Top

#2.
20 minutes continuous movement of:
(Small Rest Breaks When Needed)
A1 – Single Leg Balance to Toe Touch 10/10
A2 – Step Ups 20/20
A3 – Pull-Ups 10 (Use Band if Needed) Focus on downs 5 second slow
A4 – Jumping Jacks 40
A5 – Push-Up 10 with Alternating Shoulder Taps

#3.
Two – 10 minute workouts doing continuous movement of:
(Small Rest Breaks When Needed)
A1 – Side Lunges (R&L) 10/10
A2 – Bear Crawl 20 meters
A3 – Pull Ups 10 (Use Band if Needed) Focus on downs 5 second slow
A4 – Air Squat to Calf Raise 15
B3 – Shoulder Press 10

#4.
Two – 10 minute workouts doing continuous movement of:
(Small Rest Breaks When Needed)
A1 – Lunge Matrix 18
(rep 1 forward, rep 2 right side, rep 3 reverse lunge)
A2 – Chest Dips 10
A3 – Side Plank Hold (R&L) 30 seconds each side
A4 – Sit-Outs 10/10
A5 – Shuttle Run (10m – 10m – 10 meters)

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