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Instant training improvement tips: Home Fitness Workout Challenge #6


As the winter of 2014 sets new records for snowfall in many regions, gym floors are naturally less busy than normal. Even the most dedicated iron-game athlete will be challenged to make their way through the snow and those early New Year resolutions are quickly following victim. With beach season coming up fast, ‘spring break’ for many within six weeks, it is crucial to strip off that ‘extra layer’, to which the following home based plan will do the trick.


Home Workout Stack


Home Fitness Workout Challenge #6
USPlabs Home Fitness Workout Challenge #6 [Tweet this NOW!]
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• Jumping Jacks – 30 seconds
Push-Ups | Press-Ups (fisted) – 30 seconds
• Burpee’s x 15
Chin-Ups x 15
Plié Squat – 30 seconds
• Bench Dips x 12
Zottman Curl x 16
• Cossack Squats – 60 seconds
Abdominal Circuit


Each set will take slightly less than seven minutes. Rest to eight minute mark and repeat for a total of seven sets. This will see the user complete over 700 sit-ups, 100 Chin-Ups and 200 Press-Ups | Push-Ups


After completing the routine, perform three sets of STS™


How to perform Cossack Squats


Given you are training at home, please consider the following important diet 'tips':


  • Perform the first set (or more) of this routine before breakfast but ensure you ingest the appropriate amount of Modern BCAA+™ in water, as well as Jack3d®.
  • After finishing your exercise routine, have a bracing cold shower to further invigorate your body and improve muscular recovery.
  • Enjoy a breakfast that is based upon porridge, oatmeal or millet (this will vary from region to region and different cultural backgrounds. Add a simple protein source, such as dollop of natural peanut butter and possibly, my preference, a generous sprinkling of cinnamon. Each breakfast should include a healthy protein source, such as eggs.



Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

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