# At Home

For when the gym is closed...

## Upper body

- 1 × 15-20 Push-Up
- 1 × 5-8 Push-Up (Diamond)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Pike Push-Up (Elevated)
- 1 × 5-10 Planche Push-Up (Pseudo)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Row - Other
- 1 × 10 Scapular Shrug
- 1 × 15-20 Push-Up
- 1 × 5-8 Push-Up (Diamond)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Pike Push-Up (Elevated)
- 1 × 5-10 Planche Push-Up (Pseudo)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Row - Other
- 1 × 10 Scapular Shrug
- 1 × 15-20 Push-Up
- 1 × 5-8 Push-Up (Diamond)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Pike Push-Up (Elevated)
- 1 × 5-10 Planche Push-Up (Pseudo)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Row - Other
- 1 × 10 Scapular Shrug
- 1 × 15-20 Push-Up
- 1 × 5-8 Push-Up (Diamond)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Pike Push-Up (Elevated)
- 1 × 5-10 Planche Push-Up (Pseudo)
- 1 × 10-15 Dip (Parallel Bar)
- 1 × 8-12 Row - Other
- 1 × 10 Scapular Shrug

## Legs

- 1 × 10-15 Shrimp Squat (Advanced)
- 1 × 10-15 Split Squat (Bulgarian)
- 1 × 3-10 Pistol Squat
- 1 × 30-40 Squat Jump
- 1 × 30-60s Wall Sits
- 1 × 10-15 Shrimp Squat (Advanced)
- 1 × 10-15 Split Squat (Bulgarian)
- 1 × 3-10 Pistol Squat
- 1 × 30-40 Squat Jump
- 1 × 30-60s Wall Sits
- 1 × 10-15 Shrimp Squat (Advanced)
- 1 × 10-15 Split Squat (Bulgarian)
- 1 × 3-10 Pistol Squat
- 1 × 30-40 Squat Jump
- 1 × 30-60s Wall Sits
- 1 × 10-15 Shrimp Squat (Advanced)
- 1 × 10-15 Split Squat (Bulgarian)
- 1 × 3-10 Pistol Squat
- 1 × 30-40 Squat Jump
- 1 × 30-60s Wall Sits

## Core

- 1 × 60s X-plank
- 1 × 60s Reverse Plank
- 1 × 60s Plank (Shoulder Tap)
- 1 × 60s Side Plank
- 1 × 60s Hollow Body Hold
- 1 × 60s Arch Body Hold (Prone)
- 1 × 10-30s Frog Stand
- 1 × 3-10 Dragon Flags
- 1 × 60s X-plank
- 1 × 60s Reverse Plank
- 1 × 60s Plank (Shoulder Tap)
- 1 × 60s Side Plank
- 1 × 60s Hollow Body Hold
- 1 × 60s Arch Body Hold (Prone)
- 1 × 10-30s Frog Stand
- 1 × 3-10 Dragon Flags
- 1 × 60s X-plank
- 1 × 60s Reverse Plank
- 1 × 60s Plank (Shoulder Tap)
- 1 × 60s Side Plank
- 1 × 60s Hollow Body Hold
- 1 × 60s Arch Body Hold (Prone)
- 1 × 10-30s Frog Stand
- 1 × 3-10 Dragon Flags