Home Workout 5
Warm-Up 1/2 mile jog
30 Min. EMOM
Repeat 6x
High Knees 25 reps
Butt Kickers 25 reps
Plank Toe Taps 12 reps each
Reverse Lunges 12 reps each
Hip Thrust 20 reps
Core x 3
Russian Twist 30 reps each side
Sit Ups 30 reps
Leg Raises 30 reps
Cool Down 1/2 mile jog/walk
Home Workout 4
Warm-Up 1/2 mile jog
EMOM
Repeat 6x
Burpees 20 reps
Dumbbell Bicep Curls 20 reps
Pushups 20 reps
Box Jumps or Lunges 20 reps
Dumbbell Row 20 reps
Bench Dips or Tricep Kickbacks 20 reps
Core x 3
Crunches 25 reps
Oblique Crunches 25 reps
Plank 1 minute
Home Workout 3
Warm-Up 1/2 mile jog
30 Min. EMOM
Repeat 5x
Line Hops F/B 25 reps
Line Hops S/S 25 reps
Broad Jump 12 reps
Pushups 20 reps
Plank with Oblique side taps 12 each side
Lateral/Side Lunges 12 each side
Home Workout 2
Warm-Up 1/2 mile jog
30 Min. EMOM
Repeat 6x
Jumping Jacks 25 reps
Two-Way Shoulder Raise 12 reps
Air Squat 20 reps
Push-Ups 20 reps
Lateral/Side Lunges 12 reps
Core x 3
Crunches 25 reps
Oblique Crunches 25 reps
Plank 1 minute
THOMPSON DEFENSE ACADEMY
6421A Hwy 271 south, Fort Smith, AR 72908 * 479-763-4282
Home Workout 1
Warm-Up 1/2 mile jog or 100 Glute Bridges
EMOM
Repeat 4x
Burpees 20 reps
Step Ups 20 reps (each leg)
Squat Jump 20 reps
Plank Shoulder Taps 20 reps
Cool Down 1/2 mile walk/jog or 100 Glute Bridges