10 WEEK AT-HOME WORKOUT PROGRAM
WHY WE CREATED
THIS AT-HOME
WORKOUT PLAN
Over the past few weeks things have become difficult
from being quarantined at home and many of our
normal resources such as the gym have been closed
down. In order to help people out, we have developed
the following program that can be done at home. These
exercises can be done with body weight and everyday
household items like books, a gallon of milk, etc. You
can use bands and weights if you have them at home,
we just wanted to give you some alternatives just in
case you don’t have any equipment available to you.
The only limit to the resistance is your imagination.
The following workouts should take no more than an
hour all together from beginning to end. We have
established time limits on each section of the workout
as a guide to show you how long each exercise should
take and plan your rest accordingly. If you struggle to
finish that is fine. Do the best you can and move on to
the next portion.
As we always say, modify, don’t miss!!!!
Enjoy the workouts and make sure you are staying
safe!
- TEAM WENNING STRENGTH
1
WENNING STRENGTH
AT HOME CORONA WORKOUTS
WEEK 1
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
2X25 BODY WEIGHT SQUATS
2X25 BODY WEIGHT GLUTE BRIDGES
2X30 SECOND PLANKS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
KB SWINGS OR WEIGHT GOBLET SQUATS
100 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (10-15 MINUTES)
SINGLE LEG RDL’S 3X10 EACH SIDE
LUNGES 3X10 EACH SIDE
REVERSE PLANKS 3X30 SECONDS
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
2X25 PUSHUPS
2X25 BENT OVER ROWS
-BANDED OR WEIGHTED
2X25 BENT OVER KICKBACKS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
PUSHUPS
100 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (10-15 MINUTES)
PLANKS SHOULDER TAPS 3X10 EACH SIDE
SINGLE ARM BENT OVER ROWS 3X20
LATERAL RAISES 3X10
2
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
BACK PACK GOOD MORNINGS 3X20
BENT OVER ROWS 3X20
WINDMILLS 3X6 EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
TEMPO GOBLET SQUAST 5X6
-EACH REP 5 SECONDS DOWN 5 SECONDS UP
TEMPO PUSHUPS 5X6
-EACH REP 5 SECONDS DOWN 5 SECONDS UP
ACCESSORIES (CIRCUIT) (10-15 MINUTES)
PALMS UP FRONT RAISES 3X10
-5 SECONDS UP, 5 SECONDS DOWN
STANDING CALF RAISES 3X10
-5 SECOND UP, 5 SECONDS DOWN
BIRD DOGS 3X6 EACH SIDE
-5 SECONDS OUT 5 SECONDS IN
3
WENNING STRENGTH
WEEK 2
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
1X30 BODY WEIGHT SQUATS
1X30 BODY WEIGHT GLUTE BRIDGES
1X30 SECOND PLANKS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
KB SWINGS OR WEIGHT GOBLET SQUATS
125 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
SINGLE LEG BRIDGES 3X20 EACH SIDE
SIDE PKANKS 3X1MIN EACH SIDE
REVERSE LUNGES 3X10 EAHC SIDE
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
1X30 PUSHUPS
1X30 BENT OVER ROWS
-BANDED OR WEIGHTED
1X30 BENT OVER KICKBACKS
-DOUBLE ARM, USE SOMETHING SEMI WEIGHTED
MAIN MOVEMENT(15-20 MINUTES AT MOST)
PUSHUPS
125 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (10-15 MINUTES)
LAYING PULL OVERS 3X20
RENEGADE ROWS 3X10 EACH SIDE
BENCH DIPS 3X20
4
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
BACK PACK GOOD MORNINGS 2X30
BENT OVER ROWS 2X30
WINDMILLS 2X10 EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
TEMPO GOBLET SQUAST 5X3
-EACH REP 10 SECONDS DOWN 10 SECONDS UP
TEMPO PUSHUPS 5X3
-EACH REP 10 SECONDS DOWN 10 SECONDS UP
ACCESSORIES (CIRCUIT) (15-20MINUTES)
SPLIT SQUATS 3X10 EACH SIDE
-5 SECONDS UP, 5 SECONDS DOWN
SINGLE ARM ROWS EACH SIDE 3X10
-5 SECOND UP, 5 SECONDS DOWN
SIDE LAYING TRICEP EXTENSIONS 3X10 EACH SIDE
-5 SECONDS OUT 5 SECONDS IN
5
WENNING STRENGTH
WEEK 3
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
1X35 BODY WEIGHT SQUATS
1X35 BODY WEIGHT GLUTE BRIDGES
1X1MIN SECOND PLANKS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
KB SWINGS OR WEIGHT GOBLET SQUATS
150 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
WEIGHTED RDL’S 3X20
STEP UPS 3X10 EACH SIDE
CAFL RAISES 3X30
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
1X35 PUSHUPS
1X35 BENT OVER ROWS
-BANDED OR WEIGHTED
1X35 BENT OVER KICKBACKS
-DOUBLE ARM, USE SOMETHING SEMI WEIGHTED
MAIN MOVEMENT(15-20 MINUTES AT MOST)
PUSHUPS
150 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
BENT OVER Y-RAISES 3X30
HAMMER CURLS 3X30
BW SKULL CRUSHERS 3XFAIL
6
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
BACK PACK GOOD MORNINGS 1X40
BENT OVER ROWS 1X40
WINDMILLS 1X10 EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
TEMPO GOBLET SQUAST 6X3
-EACH REP 10 SECONDS DOWN 10 SECONDS UP
TEMPO PUSHUPS 6X3
-EACH REP 10 SECONDS DOWN 10 SECONDS UP
ACCESSORIES (CIRCUIT) (15-20MINUTES)
LATERAL LUNGES 3X5 EACH SIDE
-5 SECONDS UP, 5 SECONDS DOWN
GLUTE BRIDGES 3X10
-5 SECOND UP, 5 SECONDS DOWN
PLANKS 3X1MIN
RAISING HAND AND FEET THROUGHOUT THE EXERCISE
7
WENNING STRENGTH
WEEK 4
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X15 STEP UPS EACH SIDE
4X15 SINGLE LEG BRIDGES EACH SIDE
4X30 SIDE CRUNCHES EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
REAR FOOT ELEVATED SPLIT SQUATS
4X15 EACH SIDE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
CALF RAISES 3X20
RDL’S 3X20
COPENHAGEN ADDUCTIONS 3XFAIL EACH SIDE
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X25 INCLINE PUSHUPS
4X25 BENT OVER ROWS
-BANDED OR WEIGHTED
-4X25 CHAIR DIPS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
RELEASE PUSHUPS
THUMBS IN LEVEL WITH EYEBROWS
LOWER ALL THE WAY TO THE GROUND
HANDS RELEASED, OUT TO THE SIDE, THEN BACK IN
4X20
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
FLOOR SLIDES 3X10-15
INVERTED ROWS 3XFAIL
BW SKULL CRUSHERS 3XFAIL
8
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
FROG BRIDGES 3X20
BENT OVER ROWS 3X20
OBLIQUE BENDS 3X20
MAIN MOVEMENT(15-20 MINUTES AT MOST)
TEMPO RDL’S 3X10
-EACH REP 5 SECONDS DOWN 5 SECONDS UP
INCLINE PUSHUPS 3X10
-EACH REP 5 SECONDS DOWN 5 SECONDS UP
ACCESSORIES (CIRCUIT) (15-20MINUTES)
LATERAL RAISES 3X6
-5 SECONDS UP, 5 SECONDS DOWN
LATERAL STEP UPS 3X6 EACH SIDE
-3 SECONDS UP, 3 SECONDS DOWN
PLANKS 3XFAIL
9
WENNING STRENGTH
WEEK 5
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X15 STEP UPS EACH SIDE
4X15 SINGLE LEG BRIDGES EACH SIDE
4X30 SIDE CRUNCHES EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
REAR FOOT ELEVATED SPLIT SQUATS
5X10 EACH SIDE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
CRUNCHES 3X100
COPENHAGEN ADDUCTIONS 3XFAIL EACH SIDE
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X25 INCLINE PUSHUPS
4X25 BENT OVER ROWS
-BANDED OR WEIGHTED
-4X25 CHAIR DIPS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
RELEASE PUSHUPS
THUMBS IN LEVEL WITH EYEBROWS
LOWER ALL THE WAY TO THE GROUND
HANDS RELEASED, OUT TO THE SIDE, THEN BACK IN
5X20
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
FLOOR SLIDES 4X10-15
SIDE LAYING TRICEP EXTENSIONS 4X10
INTERNAL EXTERNAL ROTATIONS 4X10 EACH DIRECTION
10
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
FROG BRIDGES 3X20
BENT OVER ROWS 3X20
OBLIQUE BENDS 3X20
MAIN MOVEMENT(15-20 MINUTES AT MOST)
TEMPO RDL’S 4X10
-EACH REP 3 SECONDS DOWN 3 SECONDS UP
INCLINE PUSHUPS 4X10
-EACH REP 3 SECONDS DOWN 3 SECONDS UP
ACCESSORIES (CIRCUIT) (15-20MINUTES)
FRONT RAISES 3X6
-5 SECONDS UP, 5 SECONDS DOWN
OBLIQUE BENDS 3X8 EACH SIDE
-3 SECONDS UP, 3 SECONDS DOWN
PLANKS 3XFAIL
11
WENNING STRENGTH
WEEK 6
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X15 STEP UPS EACH SIDE
4X15 SINGLE LEG BRIDGES EACH SIDE
4X30 SIDE CRUNCHES EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
REAR FOOT ELEVATED SPLIT SQUATS
5X8 EACH SIDE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
FORWARD REVERS LUNGES 3X10 EACH SIDE
GLUTE BRIDGE HOLDS 3X1MIN
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X25 INCLINE PUSHUPS
4X25 BENT OVER ROWS
-BANDED OR WEIGHTED
-4X25 CHAIR DIPS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
RELEASE PUSHUPS
THUMBS IN LEVEL WITH PECS
LOWER ALL THE WAY TO THE GROUND
HANDS RELEASED, OUT TO THE SIDE, THEN BACK IN
5X20
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
BW SKULL CRUSHERS 3XFAIL
BANDED PULL APARTS 3X20
HAMMER CURLS 3X20
12
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
FROG BRIDGES 3X20
BENT OVER ROWS 3X20
OBLIQUE BENDS 3X20
MAIN MOVEMENT(15-20 MINUTES AT MOST)
TEMPO RDL’S 6X8
-SLIGHT PAUSE AT THE BOTTOM
INCLINE PUSHUPS 6X10
-SLIGHT PAUSE AT THE BOTTOM
ACCESSORIES (CIRCUIT) (15-20MINUTES)
SIDE PLANKS 3X1MIN EACH SIDE
FARMERS WALKS 3X50 YARDS EACH SIDE
BENT OVER ROWS 3X20
13
WENNING STRENGTH
WEEK 7
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
3X25 BODY WEIGHT SQUATS
3X25 BODY WEIGHT GLUTE BRIDGES
3X30 SECOND LEG LIFT HOLDS
-JUST A COUPLE INCHES OFF THE GROUND, LEGS STRAIGHT
MAIN MOVEMENT(15-20 MINUTES AT MOST)
KB SWINGS OR WEIGHTED GOBLET SQUAT
100 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
LATERAL LUNGES 3X10 EACH SIDE
STAIR CALF RAISES 3XFAIL
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
3X25 PUSHUPS
3X25 BANDED PULL OVERS
3X25 BENT OVER KICKBACKS
-DOUBLE ARM, USE SOMETHING SEMI WEIGHTS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
DECLINE PUSHUPS
100 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
SINGLE ARM OVERHEAD CARRY 3X50 YARDS EACH SIDE
BANDED PUSHDOWNS 3XBURN
BANDED BICEP CURLS 3XBURN
14
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
BACK PACK GOOD MORNINGS 3X20
BENT OVER ROWS 3X20
WINDMILLS 3X10 EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
TEMPO RDL’S 4X6
-5 SECONDS UP, 5 SECONDS DOWN
DEFICIT PUSHUPS 4X6
-EACH REP 5 SECONDS DOWN, 5 SECONDS UP
-JUST A SLIGHT DEFICIT, LIKE AN INCH
-COULD BE DONE WITH DB’S OR BOOKS
ACCESSORIES (CIRCUIT) (15-20MINUTES)
SINGLE ARM ROWS 3X10
-3-3 TEMPO EACH REP
SINGLE LEG CALF RAISES 3X10 EACH SIDE
-3-3 TEMPO EACH REP
LYING LEG RAISES 3X10
-3-3 TEMPO EACH REP
15
WEEK 8
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
2X30 BODY WEIGHT SQUATS
2X30 BODY WEIGHT GLUTE BRIDGES
3X45 SECOND PLANKS
MAIN MOVEMENT (15-20 MINUTES AT MOST)
KB SWINGS OR WEIGHTED GOBLET SQUAT
125 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
SINGLE LEG RDL’S 3X10 EACH SIDE
SIDE PLANKS 3X1MIN EACH SIDE
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
2X30 PUSHUPS
2X30 BANDED PULL OVERS
2X30 BENT OVER KICKBACKS
-DOUBLE ARM, USE SOMETHING SEMI WEIGHTS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
DECLINE PUSHUPS
125 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
LAYING PULL OVERS 3X20
RENEGADE ROWS 3X10 EACH SIDE
BENCH DIPS 3X20
16
10 WEEK AT-HOME
WORKOUT
WEEK
5 PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
BACK PACK GOOD MORNINGS 2X30
BENT OVER ROWS 2X30
WINDMILLS 2X10 EACH SIDE
MAIN MOVEMENT (15-20 MINUTES AT MOST)
HEEL ELEVATED TEMPO SQUATS 5X5
-EACH REP 5 SECONDS DOWN, 5 SECONDS UP
PUSHUPS 5X6
-EACH REP 5 SECONDS DOWN, 5 SECONDS UP
ACCESSORIES (CIRCUIT) (15-20MINUTES)
SINGLE LEG GLUT BRIDGE HOLDS 3X30 SECONDS EACH SIDE
SINGLE LEG CALF RAISES 3X10 EACH SIDE
-3-3 TEMPO EACH REP
SUITCASE CARRY 3X50 YARDS EACH SIDE
17
WENNING STRENGTH
WEEK 9
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
1X35 BODY WEIGHT SQUATS
1X35 BODY WEIGHT GLUTE BRIDGES
1X1MIN SECOND PLANKS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
KB SWINGS OR WEIGHTED GOBLET SQUAT
150 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
WALKING LUNGES 3X10 EACH SIDE
100 SIDE CRUNCHES EACH SIDE
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
1X35 PUSHUPS
1X35 BENT OVER ROWS
-BANDED OR WEIGHTED
1X35 BENT OVER KICKBACKS
-DOUBLE ARM, USE SOMETHING SEMI WEIGHTS
MAIN MOVEMENT(15-20 MINUTES AT MOST)
DECLINE PUSHUPS
150 REPS AS FEW SETS AS POSSIBLE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
BANDED LOW ROWS 3X20
BANDED FACE PULLS 3X20
SKULL CRUSHERS 3X20
18
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
BACK PACK GOOD MORNINGS 2X30
BENT OVER ROWS 2X30
WINDMILLS 2X10 EACH SIDE
MAIN MOVEMENT (15-20 MINUTES AT MOST)
HEEL ELEVATED TEMPO SQUATS 5X6
-EACH REP 3 SECONDS DOWN, 3 SECONDS UP
PUSHUPS 5X8
-3 SECONDS DOWN, 3 SECONDS UP
ACCESSORIES (CIRCUIT) (15-20MINUTES)
WEIGHTED STAIR WALKS 3X UP AND DOWN
-1 FLIGHT EACH SET
-SINGLE ARM BANDED LATERAL RAISES 3X10 EACH SIDE
19
WENNING STRENGTH
WEEK 10
DAY 1 LOWER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X25 GLUTE BRIDGES
4X30 SECONDS REVERSE PLANKS
4X10 EACH SIDE WALKING LUNGES
MAIN MOVEMENT(15-20 MINUTES AT MOST)
REAR FOOT ELEVATED SPLIT SQUATS
3X10 EACH SIDE
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
FARMERS WALK 4X50 YARDS
SHRUGS AT THE END OF EACH WALK 4XFAIL
DAY 2 UPPER BODY VOLUME
WARMUP (10-15 MINUTES TO COMPLETE)
4X10 FLOOR SLIDES
4X10 RELEASE PUSHUPS
4X10 LATERAL RAISES THUMBS DOWN
MAIN MOVEMENT(15-20 MINUTES AT MOST)
DECLINE RELEASE PUSHUPS
NORMAL HAND POSITION
LOWER ALL THE WAY TO THE GROUND
HANDS RELEASE, OUT TO THE SIDE, THEN BACK IN
4X10
ACCESSORIES (CIRCUIT) (15-20 MINUTES)
PLANK SHOULDER TAPS 3X10 EACH SIDE
SINGLE ARM ROWS 3X20 EACH SIDE
HAMMER CURLS 3X20
20
10 WEEK AT-HOME WORKOUT PROGRAM
DAY 3 TOTAL BODY TEMPO
WARMUP (10-15 MINUTES TO COMPLETE)
FROG BRIDGES 3X20
BENT OVER ROWS 3X20
OBLIQUE BENDS 3X20 EACH SIDE
MAIN MOVEMENT(15-20 MINUTES AT MOST)
SINGLE LEG RDL’S 5X10
ACCESSORIES (CIRCUIT) (15-20MINUTES)
WALKING LUNGES 3X10 EACH SIDE
BENT OVER ROWS 3X20
BANDED FACE PULLS 3X20
21