Bell House Fitness – Home Gym

01.31.23 (AMRAP – Reps)

EQUIPMENT

3 rounds for reps:

1:00 handstand push-ups

1:00 DB farmer carry hold

– Rest 3:00 between couplets

3 rounds for reps:

1:00 push-ups on DBs

1:00 DB front rack hold

BODYWEIGHT

3 rounds for reps:

1:00 handstand push-ups

1:00 plank hold

– Rest 3:00 between couplets

3 rounds for reps:

1:00 push-ups

1:00 handstand hold

WORKOUT NOTES

10-20 reps/round.

Moderate DB load (35/50 lb). Use two DBs.

Reduce DB load as needed. Scale to pike push-ups. Perform push-ups from the knees.

WARM-UP

1 set:

20 plank shoulder taps

10 pike shoulder taps

10 pike push-ups

3 wall walks

:30 hollow hold

:30 handstand hold

1 set:

5-10 handstand push-ups

:30 DB farmer carry hold

5-10 push-ups on DBs

:30 DB front rack hold

– Rest as needed.

ACCESSORY

Pre-workout:

4 sets:

:20 side plank hold, right

– Rest :10

:20 side plank hold, left

– Rest :10

STRETCHING

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs