Home Workout Programs

$19.00

We offer 6 Different Home Workout Programs that you can do in your home gym, work gym, or commercial gym.  Simply Fit, Burn30, and Dumbbell Strong are you minimal equipment options — great if you are working at home.  The Strength & Conditioning Workout Program provides you with a foundational strength training program 7 days a week.  CrossFit GPP offers you a full scale CrossFit training program 7 days a week.  Powerhouse offers an elite training program with 2 hour workouts for those serious about making positive change.  Finally our Complete Package offer all 6 workout programs for one low price.

SKU: HomeWorkoutPrograms Category: Tags: , ,

Home Workout Program Details

Simply Fit: Excellent for all fitness levels – featuring a balance of strength and weight loss workouts.  No Equipment Needed.

Burn30: Weight Loss programming using stations. Excellent for one to four people to do together. Features less technical exercises.

Dumbbell Strong:is the answer to home workout programming for the strength athlete.  Dynamic with many different styles of workouts, yet effective in building strength and conditioning.  The hallmark of this program is you only need dumbbells in terms of equipment.

Strength & Conditioning: Workouts feature a strength exercise (Squat, Push Press, Hip Thrust, etc.) followed by a metcon (metabolic conditioning.) Workouts are sequenced to maintain balance. Strength exercises and the metcons are paired for maximum improved.

CrossFit GPP: High end comprehensive CrossFit programming designed to teach and reinforce all the exercises and CrossFit movements. In the GPP, you’ll practice all the movements, and scaling options are provided through our Facebook group.

Powerhouse: A true customizable online training experience. With this option you add select blocks to add to your workout. Block 1: Every day starts with a Strength Exercise — like the back squat. Block 2: You choose either Metcon or Barbell Club workout. Work on what you need. Block 3: choose additional strength work or additional conditioning work as needed. Block 4: Competition Work. Workouts focused on CrossFit competition skills (like the handstand walk)

Complete: Includes access to all of our Home Workout Plans to provide you with various options so that you can handpick the workouts you want to do daily. Each home workout plan is on separate by track, so you’ll always know which plan you are doing.


Home Workout Programs Pricing

 

  
 
Workouts Per Week
User Customizable?
Workout Length
Experience Needed
Required Equipment
Highlight
Free Preview?

Simply Fit

$19
Monthly
Workouts Per Week : 5
User Customizable?
Workout Length : 30 Minutes
Experience Needed : Beginner - Intermediate
Required Equipment : No Equipment Required
Highlight : True At-Home Program
Free Preview?: Preview
 

Burn30

$19
Monthly
Workouts Per Week : 7
User Customizable?
Workout Length : 30 Minutes
Experience Needed : Beginner - Intermediate
Required Equipment : Minimal Equipment (e.g. elliptical, kettlebell, medball, etc.)
Highlight : Great for the apartment and couples
Free Preview?: Preview
 

Dumbbell Strong

$29
Month
Workouts Per Week : 7
User Customizable?
Workout Length : 60 Minutes
Experience Needed : Intermediate - Advanced
Required Equipment : Just Dumbbells
Highlight : The best workouts using only dumbbells
Free Preview?: Preview
 

Strength & Conditioning

$19
Monthly
Workouts Per Week : 7
User Customizable?
Workout Length : 45 Minutes
Experience Needed : Intermediate - Expert
Required Equipment : Barbells,Kettlebells, Dumbbells, Pull-up Bar, Jump Rope
Highlight : A serious program for those who own a barbell
Free Preview?: Preview
 

CrossFit GPP Fitness

$24
Monthly
Workouts Per Week : 7
User Customizable?
Workout Length : 60 Minutes
Experience Needed : Advanced - Expert
Required Equipment : Standard Home CrossFit Setup
Highlight : Quality CrossFit Programming 7 Days a Week
Free Preview?: Preview
 

Powerhouse

$29
Monthly
Workouts Per Week : 5
User Customizable?
Workout Length : 120 Minutes
Experience Needed : Advanced to Expert
Required Equipment : Barbells,Kettlebells, Dumbbells, Pull-up Bar, Jump Rope
Highlight : Our signature strength training and fitness formula
Free Preview?: Preview
 

Simply Fit: Sample Workout Program

Simply Fit is your Coronavirus, stranded-at-home, wish-I-owned-some-equipment, home-based workout program.  The workouts are made as diverse as possible and make the best of your limited equipment situation.  These also make great hotel workouts.

Simply Fit Sample 1:


Warmup

3 Rounds for Quality:

  • 10 Jumping Jacks
  • 8 Push-up Inchworm
SLIPS

8 Minutes:

  • 2 minutes Front to Back Scales each side
  • 1-minute L-sit or tuck hold
  • 1-minute Handstand hold
  • 1-minute Side plank (Rotate from side to side)
  • 3-minute Stretch: Split Hamstring Stretch, Couch Stretch, & Half-Pigeon
Metcon

Thigh Clapping Annie
Complete 50-40-30-20-10 (reps) for time:

  • Double Tap Jumps (Jump and tap your thighs twice per jump)
  • Sit-ups

Simply Fit Sample 2


Warmup

Complete 2-3 sets for Quality

  • 8-10 Arm Circles Forward and Back
  • 8 Side Plank Rotations (Each Side)
  • 8 Side Plank Toe Taps (Each side)
  • 10 Samson Walking Lunges (Lockout arms overhead with core tight)
  • 8 Cossack Squats
  • 20-30s L-Sit or Tuck Hold
Strength

5 Sets of:

  • 5-8 Tempo Push-ups (5sec down – 5sec up)
Metcon

10 Rounds for Time

  • 20 Mountain Climbers
  • 20 Situps
  • 20 Air squats
  • 20 Lunges

Burn30: Sample Workout Program

Burn30 is designed as minimal equipment workout.  Most workouts include a simple piece of conditioning equipment (e.g. a jump rope) and one strength equipment (e.g. a kettlebell).  These workouts are also designed for people at home without a gym.  Except these workouts have a little more variety with the additional equipment.

Burn30 Workout Sample 1:


Equipment
  • Kettlebell
  • Spin Bike
Workout

4 Rounds: 1:00 Per Round.

Accumulate 400 points as fast as possible.  Each rep and calorie is worth on point.

  • Kettlebell Split Squat in Front Rack (Right Leg)
  • Kettlebell Split Squat in Front Rack (Left Leg)
  • American Swing (Heavy)
  • Calories on Bike

Burn30 Workout Sample 2:


Equipment
  • Rower
  • Kettlebell
Workout Definition

4 Stations: 90 Seconds Per Station.  Score total number of Reps + Calories.  Do 2 Rounds.

STATION 1
Max Cal Row

STATION 2
Max Goblet Squats

STATION 3
Situps

STATION 4
Max Air Squats


Dumbbell Strong: Total Body Strength Program

Dumbbell Strong Home Workout Program

Dumbbell Strong is the answer to home workout programming.  Dynamic with many different styles of workouts, yet effective in building strength and conditioning.  The hallmark of this program is you only need dumbbells in terms of equipment.

Dumbbell Strong Sample 1:


Warmup

AMRAP x 5 MINUTES

  • 10 Jumping Jacks
  • 10 Alt. Lunges
  • 10 Air Squats
  • 10 Sit-Ups
Strength

EMOM x 15 MINUTES*

  • MIN 1 – 10 DB Power Cleans into Front Rack Hold
  • MIN 2 – 10 DB Suitcase Reverse Lunges into Suitcase Hold
  • MIN 3 – 10 Push-Ups then Max Push-Up Plank

*After completing the 10 reps, athlete performs the second movement the end of the minute.

Metcon

AMRAP x 15 MINUTES

  • 20 Alt. Jumping Lunges
  • 20 DB Sumo Deadlift
  • 20 DB Push Press

Dumbbell Strong Sample 2


Warmup

AMRAP x 1 MINUTE

  • Up-Downs

into…

EMOM x 4 MINUTES*

  • MIN 1 – :45 Single DB Press
  • MIN 2 – :45 Single DB Front Squats
Strength

ON A 10:00 RUNNING CLOCK…

  • 5-5-5-5
  • DB Tempo Front Squats (21×1)*
Metcon

4 ROUNDS FOR MAX REPS

  • 1:00 – DB Thrusters
  • 1:00 – DB Bent Over Row
  • 1:00 – Up-Downs
  • 1:00 – Single DB Alt. Hang Snatch

-Rest 1:00 b/t Rounds-


Strength & Conditioning: Sample Workout Program

Strength & Conditioning is an extremely efficient balanced workout program.  Featuring a warmup, strength workout, and conditioning workout, this program has it all.  As compared to CrossFit GPP and Powerhouse, it’s much simpler to execute.  For most people, this is all you need.

Strength & Conditioning Workout Sample 1:


Warmup

3 rounds:

  • 8 DB Bent Over Rows
  • 8 Up-Downs
  • 8 Plate/ DB Press Presses
  • :30 Plate/ DB Overhead Hold
Strength

3 Sets Each:

  • 10 Strict Press (Light)
  • 1:00 OH Barbell Hold
  • 10 Tempo Knees 2 Chest (2-1-2-1)
Metcon

Do as many rounds as possible.
4 Minute Rounds:

  • 10 Cal Row
  • 10 Burpee Pull-ups

Increase the number of reps / calories by 2 each round.

Strength & Conditioning Workout Sample 2:


Warmup

10 Lunges
8 Up-Downs
8 Slam Balls
10 Wall Ball Front Squats
10 Wall Ball Strict Press
6 Up-Downs
6 Slam Balls
10 Wall Ball Thrusters
10 Slam Balls

Strength

5 Sets

  • 10 Back Squat (Light-Moderate)
  • 10-15 Deficit Push-ups

1:00 Rest about 1:00 between sets

Metcon

For Time – 4 Rounds

  • Wall Balls (20/14): 40-30-20-10 Reps
  • Up-Downs: 20-20-20-20 Reps
  • Slam Balls (20/10): 25-25-25-25 Reps

CrossFit GPP: Sample Workout Program

CrossFit GPP.  It’s no secret that Paul and Dawn love CrossFit.  Our CrossFit GPP programming features same world class programming you’ll find in our gym.  So rather than paying $200/month for unlimited classes, you can get all of our workout programming for just $24.  Enjoy it.

CrossFit GPP Home Workout Program Sample 1:


Warmup

AMRAP in 5 Minutes:

  • 4 Alternating Lunges w/ PVC Pass-Thru
  • 4 Burpees
  • 4 Hollow Rocks
  • 4 Tuck Jumps

Barbell Warmup 2 Rounds:

  • 3-5 Reps of Snatch DL
  • 3-5 Reps of Hang + High Pull
  • 3-5 Reps of Hang Muscle Snatch
  • 3-5 Reps of Behind the Neck Strict Press
Strength

15 Minutes to Complete a 3 Rep Max

  • Hang Squat Snatch for load:
Metcon

Double AMRAP – Score is Rounds + Reps

AMRAP x 6 MINUTES

  • 3 Hang Squat Snatch (95/65)
  • 3 Overhead Squats
  • 6 Pull-Ups or C2B

-Rest 3:00-

AMRAP x 6 MINUTES

  • 3 Hang Squat Snatch (95/65)
  • 3 Overhead Squats
  • 6 Pull-Ups or C2B

CrossFit GPP Home Workout Program Sample 2:


Warmup

4 Minutes:

  • Wall Sit: 30 Seconds
  • Doorway Stretch (L/R): 15 Seconds
  • Reverse Plank: 30 Seconds
  • Wall Sit: 30 Seconds

3 Rounds:

  • 10 Jumping Air Squats
  • 10 Scap Push Ups
  • 10 Kip Swings
Strength

15 Minutes to Complete a 3 Rep Max

Hang Squat Snatch for load:

Metcon

Double AMRAP – Score is Rounds + Reps

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)
3 Overhead Squats
6 Pull-Ups or C2B
-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)
3 Overhead Squats
6 Pull-Ups or C2B


Powerhouse: Sample Workout Program

The powerhouse system gives you access to 6 workouts per day, 5 days a week.  We expect people will choose 2 or 3 of the workouts in a given day.  If you need extra conditioning choose 2 conditioning workouts.  If you are building up more strength, add-in the barbell club.  CrossFit athletes, include the CrossFit Club workout.  This is an advanced level program that allows you to choose your own adventure.  If you are serious about getting in shape, this is the best Home Workout Program we offer.

Powerhouse Sample Home Workout Program 1:


Strength - Back Squat

8 Back Squat singles at 85-95% of 1RM
This is true max effort work.
8 singles, 1-2 minutes rest.

Metcon

AMRAP in 32 minutes

  • 8 Deadlifts (70/50 lb)
  • 8 Hang Power Cleans (70/50 lb)
  • 8 Front Squats (70/50 lb)
  • 8 Push Presses (70/50 lb)
Barbell Club

50% of your 1RM back squat.  Box squat to a low box, use a wide stance so your hips fully engage, sit on the box, relax the lower body completely, sit back and explode up as fast as you can.
5 sets of 5 with 45 seconds between sets

Bonus Core

Accumulate 400 sit-ups throughout your day.

Conditioning

For Time:

  • Row 200 calorie sprint
  • 20 KB Front Rack Squat 45/30 in each hand
  • Row 150 calorie sprint
  • 30 KB Front Rack Squat 45/30 in each hand
  • Row 100 calorie sprint
  • 40 KB Front Rack Squat 45/30 in each hand
CrossFit Club

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge
  • 5 Deadlifts at 85% ORM
  • 25-ft. overhead walking lunge
  • 5 HSPU

Powerhouse Sample Home Workout Program 2:


Strength - Front Squat

8 Front Squat singles at 85-95% of 1RM
This is true max effort work.
8 singles, 1-2 minutes rest.

Metcon

5 Rounds for Time

  • 10 Bench Presses (60% BW)
  • 10 Box Dips
  • 10 Barbell Curls with an empty bar
Barbell Club

Deficit Deadlift:
Use a 4 inch platform to do deficit deadlifts.  5 singles at 85% of deficit deadlift max

Conditioning

3 Rounds For Time

  • 60 Air Squats
  • 30 Burpees
Strength 2

Tempo Biceps Day

3 Rounds for Quality

  • 12 Barbell Curls
  • Max Banded Chinups
  • 12 Barbell rows
  • 12 Reverse barbell row
CrossFit Club

Max Effort Power Clean

3-3-2-2-1-1-1


Accessing Your Home Workout Programs

The below video tutorial provides you with all the information you need to access your Home Workout Programs.  If you have any questions please let us know.

Simply Fit: Excellent for all fitness levels – featuring a balance of strength and weight loss workouts.  No Equipment Needed. Burn30: Weight Loss programming using stations. Excellent for one to four people to do together. Features less technical exercises. Dumbbell Strong:is the answer to home wor

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Home Workout Plans
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$19.00

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