Back To Categories


Profile Informations

Login Datas

or login

First name is required!
Last name is required!
First name is not valid!
Last name is not valid!
This is not an email address!
Email address is required!
This email is already registered!
Password is required!
Enter a valid password!
Please enter 6 or more characters!
Please enter 16 or less characters!
Passwords are not same!
Terms and Conditions are required!
Email or Password is wrong!

Instant training improvement tips: Home Fitness Workout Challenge #7


Snow, snow and yet more snow is the hallmark of the winter of 2014. Contrary to popular belief, there will be a time that winter bids farewell and many will be of to the beach to enjoy warm, sunny weather. With approximately six weeks before ‘spring break’, it is time to shed the ‘extra layer’ accumulated during the winter, to which the following home based plan will manage task.




Home Fitness Workout Challenge #7
USPlabs Home Fitness Workout Challenge #7 [Tweet this NOW!]
[Tweet this NOW!]


• Jumping Jacks – 30 seconds
Iron Cross – 30 seconds
Plié Squat – 30 seconds
• Burpee’s x 15
Romanian Deadlift (dumbbells) – 30 seconds
Russian Split Jumps – 30 seconds
Cossack Squats – 30 seconds
Abdominal Circuit


Each set will take slightly less than five minutes. Rest to six minute mark and repeat for a total of eight sets.


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 along with a 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.

Leave a Reply

Sorry, you must be logged in to post a comment.