Part 2- Couch workout - Pacifica personal training

Chris Shah

Founder, Fitness Coach

Can’t make it to the gym on a rainy day?

 Get your ass to the couch! NOW!

This workout is for anyone who has a couch, I know you are out there.

Here is part 1 link.

Check out the video for full instructions.

Part 2-

Perform 2-5 total rounds!

 

    1.  Groiners with rotation    x 5- 10 each side     

    2. Single leg Hip thrust - 5 sec hold at top

     X 5-10 each side 

     3.  Rear foot elevated split squat  - Slow on the way down

X 3-8 each side

      4. Slow down push up-

X3-5

     5.  Pillow power slams      

Left/right x10- 15

    6.  Pillow punching – 30- 60 seconds     

   

     7.  Mountain Climbers- 30-60 seconds

2-3 times

Perform 2-5 total rounds!

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Part 2- No time! No equipment, Bodyweight workout

Chris shah, Founder and Ami Hodge, Coach

You have no time and it’s raining with excuses not to get to the gym.

No problem! Here is a part 2, body weight workout that targets your

•  Legs, Butt

•  Arms

• Core

• Heart rate

Check out video for full instructions.

Part 2- body weight workout

The exercises

·         X 8-12 each side see levels at the bottom

·         Complete 2-5 rounds

·         See bottom for 3 levels of progression

    1)      Groiner with upper back rotation

    2)      Plank body saw

    3)      Plank shoulder taps

    4)      Hand walk outs

    5)      Knee hug  with toe raise

    6)      Reverse lunge

    7)      Side lunge  

    8)      Rotational lunge  

    9)      Squats

   10)  Jump squats

 Three levels

Green

X8-10 each side, Rest every 3 exercises

Repeat 2-3 times

Yellow

X10-12 each side, Rest every 3 exercises

Repeat 2-3 times

Red

X10-12 each side, No rest, complete all exercises back to back.

TIME yourself!  Rest and try to beat your time!

Repeat 2-3 times

Note: if you are timing how long it takes to complete the workout.

Dedicated to your success, 

Chris Shah 

Get your free fitness strategy session. Mention this article and recieve 25% off any trial or full membership.

Yes! I'm Ready to Lead a Healthier Life!

Simply fill out the form below and we'll contact you within 24 hours to schedule your no obligation fitness consultation.

Name

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Phone