At-home High Intensity Routine

Warm up – 3 Rounds

10 Lunge Walk
5 Leg Raises
5 Push ups

Workout –

For time:
80 Alternating Reverse Lunges
40 Hollow Rocks
20 Pike Push ups

— Rest 2 mins —

20 Pike Push ups
40 Hollow Rocks
80 Alternating Reverse Lunges

Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Hollow Rocks > Hollow Hold, 40 secs
Pike Push-ups > Deficit Push ups > Hand Release Push ups

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – Perform half the reps of each exercise.
Intermediate – Rx (As prescribed)
Advance – Perform all exercise weighted.