4 Week Home Strength Routine

Before you begin.

What do you need? 

• Two Dumbbells 2 x 5, 10 or 15lbs would be ideal.
• Mini Band (12 inch)
• Swiss Ball (optional)
• Light Med Ball (2-3 kg or 5-6lbs)
• Broomstick
• Skipping Rope

If you do not have above equipment, follow along the best you can.

​Week 1

Warm-up

• Myrtle x 10 ea
• Mini Band Series x 10 ea
• Crawl Series x 10m length / 10 ea
• Hip Drop Series x 10 ea
• Lunge Matrix x 5 ea
• 1120 Posterior Chain Circuit x 10 ea

Main Set
EMOM - each miniute, on a minute - start a new set every 60s

• High Pull 3 x 6
• Jump Shrug 3 x 6
• Bodyweight Squat 3 x 20
• Split Squat 3 x 10 ea
• Squat Jump 3 x 6

BIG 5

• Stir the Pot 3 x 5 ea (optional), swap for 20s Elbow Plank if you do not have a Swiss Ball.
• Deadbug 3 x 10 alternating (with or without Swiss Ball)
• Hollow Hold 3 x 7s each side hold
• Side Bridge 3 x 7s each side hold
• Bird Dog 3 x 7s each side hold

Week 2

Day 1

Warm-up - add from Week 1 warm-up as needed.
Primer Circuit - 3 cycles, 6 x ea exercise, no rest

• 30s Skip
• Seated Single Leg Squat
• Med Ball Shoulder Rack
• Med Ball Ground Touch to Overhead
• Med Ball Slam if possible

Basic Med Ball Rotations - 10m each

• Walking Overhead Sway
• Walking Long Twist
• Walking Tight Twist
• Walking Over the Top (hip to hip)
• Walking Infinity Sign
• Repeat 2-3 cycles with rest as needed between.

EMOM - each minute, on a minute - start a new set every 60s

• 1Arm Dumbbell Snatch (15lbs) 3 x 6 ea
• Elevated Push-Up 3 x 6+
• Single Leg Deadlift (2x15lbs) 3 x 6 ea
• Dumbbell Pullover (2x15lbs) 3 x 8
• King Kong (2x15lbs) 3 x 8

Day 2

Warm-up - add from Week 1 warm-up as needed.

• 3 x 60s Skip; short rest as needed.
• Overhead Stick Squat 3 x 6
• Double & Single Multidrectional Jump 10 ea
  • Fwd-Back + Side-Side + Twist + SW-NE + SE-NW
• Med Ball Runners Touch 3 x 5 ea
• Crab Crawl Fwd Back + Hip Thruster 10m / 10 reps
• Bosch OH Stick Drills 3 x 3 ea

EMOM - each minute, on a minute - start a new set every 60s

• Squat Thruster (2x15lbs) 3 x 6
• Racked (2x15lbs) Squat 3 x 10
• Split Bent Over Row (2x15lbs) 3 x 10 ea
• Alternating Front Lunge 3 x 10
• Crush Press (2x15lbs) 3 x 10

CORE - variations of BIG 3

• Elbow Plank 3 x 20s (optional toe/hand taps)
• Hollow 100 3 x 20s
• Side Bridge w/ thread 3 x 5 reps hold
• Anchored Foot Bird Dog 3 x 10s hold

Week 3

Day 1

Warm-up
Myrtle x 10 ea
Mini Band Series x 10 ea
Crawl Series x  5 ea
Hip Drop Series x 10 ea
Lunge Matrix x 5 ea

Dumbbell Circuit - 3-5 sets; 60s rest.
High Pull x 6
Racked (2x15lbs) Squat x 6
Alternating OH Press x 6 ea
Split Row x 6 ea
*Feeling dangerous? Add Push-up x 6

BIG 5
Stir the Pot 4-5 x 5 ea
Dead bug 4-5 x 5 ea
Hollow Hold 4-5 x 7s hold
Side Bridge 4-5 x 7s hold
Bird Dog 4-5 x 7s hold

Day 2

Warm-up - add others as needed
Primer Circuit - 3 cycles, 6 x ea exercise, no rest
20-30s Skip
Seated Single Leg Squat
Med Ball Shoulder Rack
Med Ball Ground Touch to Overhead
Med Ball Slam if possible

Basic Med Ball Rotations - 10 reps each
Walking Overhead Sway
Walking Long Twist
Walking Tight Twist
Walking Over the Top (hip to hip)
Walking Infinity Sign
Repeat 1-3 cycles with rest as needed between.

​Half Leg Circuit - 3-5 sets; 60s rest
Squat x 10
Alternating Lunge x 10 (5 ea)
Step Up x 5 ea
Jump Squat x 5

1120 Posterior Chain Circuit x 10 ea

Week 4

Day 1

Warm-up
Myrtle x 10 ea
Mini Band Series x 10 ea
Crawl Series x 10m length / 10 ea
Hip Drop Series x 10 ea
Lunge Matrix x 5 ea

Dumbbell Circuit - 4-5 sets; 60s rest.
High Pull x 6
Squat Thruster x 6
Alternating OH Press x 6 ea
Split Bent Over Row x 6
Push- Up x 6

Mini Leg Circuit - 5 sets; 30s rest
Squat x 5
Lateral Lunge x 5 ea
Step Up x 5 ea
Squat Jump x 5

​BIG 5
Stir the Pot 5 x 5 ea
Deadbug 5 x 5 ea
Hollow Hold 5 x 7s hold
Side Bridge 5 x 7s hold
Bird Dog 5 x 7s hold

Day 2

Warm-up - add others as needed

Primer Circuit
2-3 cycles, 6 x ea exercise, no rest
20-30s Skip
Seated Single Leg Squat
Med Ball Shoulder Rack
Med Ball Ground Touch to Overhead

Basic Med Ball Rotations - 10m each
Repeat 2 cycles
Rest as needed between.

Super 7 circuit.
3-5 sets. 60 sec rest
Elevated Push-Up x 10
Squat Jump x 10
Hollow 100 x 20s
Step-Up x 10 ea
Stationary Over the Top x 10-20
Med Ball Slam x 10
​Walking Lunge x 10-20

Day 3

Warm-up - add others as needed

3 x 40-60s Skip
Overhead Stick Squat 3 x 6
Multidirectional Jump Series 10 ea
Med Ball Runners Touch 3 x 5 ea
Crab Crawl Fwd Back 5m / 10 reps
Hip Thruster  10 reps
Bosch OH Stick Drills 3 x 3 ea

EMOM - each minute, on a minute - start a new set every 60s
Jump Squat + Squat Jump 3 x 5 ea
1Arm Dumbbell Snatch (15lbs) 3 x 5 ea
King Kong 3 x 10
Split Bent Over Row 3 x 10 ea
Elevated Push-Up 3 x 8 or
Crush Press 3 x 10

Postural Strength
Modified Curl-Up 3 x 10s each side
Torsional Buttress 3 x 5-10s each side
Side Bridge w/ thread 4-5 x 5 reps
Anchored Foot Bird Dog 4-5 x 10s hold