Bell House Fitness – Home Gym

01.23.23 (AMRAP – Reps)

EQUIPMENT

For total reps:

3 sets:

Max-rep unbroken push-ups

– Rest 2:00 between sets.

3 sets:

Max-rep unbroken DB shoulder presses

– Rest 2:00 between sets.

3 sets:

Max-rep unbroken DB push presses

– Rest 2:00 between sets.

BODYWEIGHT

For total reps:

3 sets:

Max-rep unbroken push-ups

– Rest 2:00 between sets.

3 sets:

Max-rep unbroken pike push-ups

– Rest 2:00 between sets.

3 sets:

Max-rep unbroken kipping handstand push-ups

– Rest 2:00 between sets.

WORKOUT NOTES

15+ reps on push-ups, 5-10+ reps on shoulder presses, and 15+ reps on push presses

Any DB load will work; heavier DBs will yield smaller sets and lighter DBs higher sets.

Scale the push-ups to the knees, reduce the DB load if possible, and use just 1 DB held with both hands as needed.

WARM-UP

1 set:

10 alternating scorpion stretches

50 mountain climbers

10 alternating scorpion stretches

50 shoulder taps

1-2-3-4-5 reps of:

Push-ups

Pike push-ups

2 sets:

10 broad jumps

5 DB shoulder presses

5 DB push presses

– Rest as needed.

ACCESSORY

Post-workout:

EMOM 10:

100-m run

STRETCHING

1 set:

1:00 child’s pose

1:00 scorpion stretch/arm