45 minute advanced workout at home

Here's everything you need to try our 45 minute advanced workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Bottom of Archer Press Up Hold
  • Circuit 2
  • Hamstring Walk Outs
  • Pike Press Up
  • Circuit 3
  • Diamond Press Ups
  • Hip Thrust Marches

Circuit 1

Complete this round 3 times.

Bottom of Archer Press Up Hold

Complete 20 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Archer Press Up Hold

Follow these cues to perform Bottom of Archer Press Up Hold correctly:

  • Have one hand out to the side that acts as a guide
  • Keep the elbows very close to the body and create a lot of tension in the chest.

Circuit 2

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

Secondary
Lower Body
Hinge

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Pike Press Up

Complete 14 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Circuit 3

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Hip Thrust Marches

Complete 8 repetitions

Tertiary
Lower Body
Hip Dominant

Coaching Tips For Hip Thrust Marches

Follow these cues to perform Hip Thrust Marches correctly:

  • When transitioning weight between legs take your time, make sure there is tension in the glute before taking your full weight
  • Keep the knees inline.

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This workout was made by Sean Klein

Sean Klein

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