It's Workout Wednesday!
Every week, we'll be releasing a new recommended workout from our coaches, trainers and medical staff, and this week we have a total at-home body workout from Chad Kolarcik, head of performance for the first team.
What You'll Need
The only “equipment" that you'll need is a suitcase filled with clothes to act as a dumbbell for the rows and situps, and a slippery surface with socks or a towel to act as the slider for leg curls. Otherwise, you can do everything with just your bodyweight and a couch.
List of Exercises
EXERCISE |
REPS |
SETS |
REST |
|---|---|---|---|
Body-weight Prisoner Squat |
12 |
2-4 |
60-90 Seconds |
Single-arm Suitcase Row |
10 |
2-4 |
60-90 Seconds |
Incline Mountain Climber |
12 |
2-4 |
60-90 Seconds |
Rear-foot Elevated Split Squat |
8 |
2-4 |
60-90 Seconds |
Push-ups |
12 |
2-4 |
60-90 Seconds |
Side Plank |
30 Seconds each Side |
2-4 |
60-90 Seconds |
Lying Leg Curls |
10 |
2-4 |
60-90 Seconds |
Straight Leg Sit-up with Suitcase Overhead |
12 |
2-4 |
60-90 Seconds |
