Instant training improvement tips: Home Fitness Workout Challenge #3

January 21, 2014

An ‘at home’ exercise regime might be the most ‘honest’ portrayal of health and fitness as it acknowledges the need for ‘purposeful’ training. Without the costly equipment found in commercial gyms the individual exercises at home using a ‘back to basics’ approach that satisfies the important needs of physical activity but without the expense of memberships. This savings can immediately be applied to areas such as a healthier diet and more balanced supplement plan, as well as more time to enjoy other elements in their life.

However a ‘home gym’ is not quaint pastels and the drone of television but a place where goals are met daily with the ‘magic elixir’ of a determined and venomous effort. [Tweet this NOW!]


Home Fitness Workout Challenge #3

USPlabs Home Fitness Workout Challenge #3 [Tweet this NOW!]
[Tweet this NOW!]


• Jumping Jacks – 30 seconds
• Push-Ups | Press-Ups (fisted) – 30 seconds (minimal 30)
• Pull-Ups (one hand width spacing) x 15
• Hammer Curl x 16 (or preferably hanging leg raises for 30 seconds)
• Burpee’s x 15
• Cossack Squats – 60 seconds (quick tempo i.e. minimal 30)


Each set will take slightly more than four minutes. Rest to the five minute mark and repeat. Perform for one hour straight or one set on the hour for twelve hours of your day.


For more advanced athletes, perform 15 continuous sets over one hour.
• 450 push-ups | press-ups
• 225 pull-ups and burpees
• choose ‘hanging leg raise option


How to perform Cossack Squats



Prepared by John Davies


Follow John on Twitter.



The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, 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.

Also in Training

Cool Summer Recipes (AminoLIFT+ Peach Tea Edition)

July 12, 2017

The amount and variety of energy drinks at any local convenience store can be a bit overwhelming.  The names alone are enough to make you think twice before pounding a 16oz’er of ” #NoRegrets – now with more Hashtag!”, “Sugar NUKE XXXtreme” and “Brown Paper Bag Energy Drank”… For those looking for a pick-me-up that’s […]

Continue Reading

ModernBCAA+ Summer Recipes (Blue Raz Edition)

June 23, 2017

At this point, if you aren’t using BCAA’s – and to be a bit more specific, ModernBCAA+ – then what the heck are you doing? So, assuming you are already sipping ModernBCAA+ during your workouts, how about some frozen ModernBCAA+ for the summer? Here are our top 3 ways to enjoy 150 scoops of Blue Raspberry flavored […]

Continue Reading

Beach Muscle Shoulder Workout For Bigger Delts

June 06, 2017

Every day is beach season. No matter what time of year it is, the classic V-taper can help you look stronger and leaner and that physique starts with creating cannonball delts. Depending on where you’re reading this, you may not be currently experiencing beautiful 90-degree weather. However, for a moment forget about “beach season” as […]

Continue Reading