60 minute advanced workout at home

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Finger Tip Press Up
  • Glute Bridge Hold
  • Janda Sit Ups
  • Circuit 2
  • Pike Press Up
  • Hamstring Walk Out March
  • Diamond Press Ups
  • Circuit 3
  • Opposite Side Reach
  • Bear Crawl with Lift Off

Circuit 1

Complete this round 3 times.

Finger Tip Press Up

Complete 10 repetitions

Coaching Tips For Finger Tip Press Up

Follow these cues to perform Finger Tip Press Up correctly:

  • Only perform these if you are confident, you have the ability too
  • There should be no discomfort in the hands or fingers while performing these.

Glute Bridge Hold

Complete 45 seconds

Coaching Tips For Glute Bridge Hold

Follow these cues to perform Glute Bridge Hold correctly:

  • Maintain tension in the glutes throughout
  • Push into the floor with the feet.

Janda Sit Ups

Complete 16 repetitions

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

  • Keep the knees above the hips throughout the entire movement
  • Isolate the abdominals as much as possible.

Circuit 2

Complete this round 3 times.

Pike Press Up

Complete 14 repetitions

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.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Diamond Press Ups

Complete 15 repetitions

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.

Circuit 3

Complete this round 3 times.

Opposite Side Reach

Complete 6 repetitions

Coaching Tips For Opposite Side Reach

Follow these cues to perform Opposite Side Reach correctly:

  • Reach as far as able with control
  • Gently touch the foot to the floor, but do not stabilise
  • Use front knee for stability.

Bear Crawl with Lift Off

Complete 15 seconds

Coaching Tips For Bear Crawl with Lift Off

Follow these cues to perform Bear Crawl with Lift Off correctly:

  • In the bear crawl position, lift opposite arm and leg off the floor for a second or so
  • Alternate between side
  • Try and reduce moveemnt as much as possible.

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This workout was made by Sean Klein

Sean Klein

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