Written Workouts

Welcome to Workouts!

Welcome to our library of written workouts. These range from beginner to advanced, and can be done with or without equipment depending on the exercise. These workouts focus on exercising your entire body with a variety of moves to target different muscle groups.

Scroll down to browse our different total body workouts that you can try at home or outdoors (keeping 6 feet between yourself and others!). These workouts can be done as written, with modifications, or with other circuits.

Additional Resources:

SRA Fitness Guide by Jake Grossman

Beginner Circuits

Beginner circuits are great for those looking for an easy workout or simply some warm up ideas if you are at a more advanced level. If you do not have the needed equipment at home, try to be creative by using books as dumbbells, chairs as workout benches, and towels as mats.

Circuit 1: Arms + Abs + Cardio
Arms: 3 x 8-10 reps

Bicep curl
Shoulder press
Push-ups

Abs: 2 or 3 rounds of 10-12 reps (can add weights for added difficulty)

Crunches
Sit-ups
Bicycles

Cardio: 10-20 minutes, choose one option or do half and half

Moderate intensity cycling on indoor or outdoor bike
Fast paced walk on treadmill or outdoors with challenging, but doable incline

Circuit 2: Legs + Calves + Cardio
Legs: 3 x 8-10 reps

Alternating lunges
Wall sits - 45 seconds
Squats with dumbbells

Abs: 2-3 rounds, trying not to take breaks. 30 seconds each move

Plank
Superman (add pulse for difficulty)
Russian twists

Cardio: 10-20 minutes, choose one option or do half and half

HITT: 3 rounds x 10 reps of jumping jacks, mountain climbers, and high knees
Erg workout: workout from coach or do a steady state 2 x 10'

Circuit 3: Cardio
Cardio: 45-60 minutes of cardio. Choose one option or combine it with others

Treadmill or outdoor run at moderate pace, see how many miles you can run
HITT: 3-4 rounds of 8-10 reps of sit ups, push-ups, squat jumps, and alternating lunge jumps. Walk or erg for rest of time
Erg workout: workout from coach or do 45 minutes at 22-24 SPM moderate intensity

Circuit 4: Total Body + Cardio
Lifting: 3 sets 8-10 reps

Dumbbell chest press
Dumbbell bicep curl
Squats (optional to add weight)
Alternating lunges (optional to add weights)
Abdominal punches (like Russian twists, but punch arms out when twisting)
Reverse crunches

Cardio: 10-20 minutes, choose one option or do half and half

Row 1,000-2,000 meters at a moderate intensity
Quick walking pace on treadmill or outdoors. Increase incline every minute if on treadmill.

Intermediate Circuits

The following workouts are great for an every day athlete who is looking for a good sweat without feeling drained of energy all day. If you do not have the needed equipment at home, get creative with items around your house. Books can be used as weights, blankets used as mats, and chairs can be workout benches.

Circuit 1: Arms + Abs + Cardio
Arms: 3 x 10-12 reps

Dumbbell bicep curls
Flies. Laying down on back on bench, set arms perpendicular to your body (creating a T shape), then, keep arms straight and bring them together above your chest.
Lawnmowers. Also known as suitcases, pull weight from ground into your body and back down.
Tricep dips (can use chair or couch)
Overhead press
Push-ups. As many as you can do for one set

Abs: 2 or 3 rounds of 10-12 reps

Leg lifts
Russian twists (can add weight using a medicine ball)
Bicycles
Sit-up (can add weight using a medicine ball)

Cardio: 15-30 minutes, choose one option or do half and half

HITT: 30 seconds all out on rowing machine, 60 second break
Treadmill or outdoor run at moderately challenging pace

Circuit 2: Legs + Calves + Cardio
Legs: 3 x 10-12 reps

Split squat (each leg, one leg is propped up on chair while other does a lunge motion)
Walking lunges (either in place, or find a straight hallway to walk up and down)
Weighted squats or squat jumps
Squat pulses (squat and pulse a few times at bottom of squat)
Leg raises (on all four, lift leg to align with body and then have toes go back to the floor)

Abs: 3 rounds, trying not to take breaks. 10 reps each move

Bicycles
Bicycle crunch to one knee
Other knee
Hold one leg hovering, other leg punches outward
Other leg

Cardio: 15-30 minutes, choose one option or do half and half

Cycling (indoor or outdoor) 30 seconds hard effort, 30 seconds off
HITT: as many rounds as possible, 10 reps of crunches, push-ups, burpees, squat jumps

Circuit 3: Back + Shoulders + Cardio
Back: 3 sets of 10-12 reps

Normal push-ups
Bent over flies
Wide hands push-ups, put hands further out than shoulder width apart
Front raises (both hands on one dumbbell or weight, lift to in front of your face and back down)

Shoulders:

Shoulder shrugs with weight
Shoulder dumbbell press
Punching planks. Get in forearm plank and punch out one arm at a time

Cardio: 15-30 minutes, choose one option or do half and half

Erg workout: workout from coach or complete 3,000 meters at a moderate pace
HITT: 3-5 rounds 10 reps of high knees, tuck jumps, mountain climbers, and plank jacks

Circuit 4: Arms + Accessories + Cardio
Arms: 3 x 10-12 reps

Lawnmowers (also known as suitcases)
Arm raises
Lateral arm raises
Hammer curls or bicep curls
Push-ups. As many as you can do for one set

Accessories: 3 x 15-20 reps

Calf raises (grab weights)
Deadlift (with dumbbells or other weight)
3 sets of as many crunches as possible

Cardio: 15-30 minutes, choose one option or do half and half

Sprints: either 20 seconds on, 40 seconds off; or sprint 60-100 yards and walk back to start
Erg workout: workout from coach or 3x1000 meters moderate effort

Circuit 5: Legs+Cardio
Legs: 3 x 10-12 reps

Jumping alternate lunges
Squat apart jumps (squat out, jump up with feet together, repeat)
Pulsing squats
1 minute wall sit
90 degree squat jumps (jump squats while circling ground 4 times. Jump, face right, jump face behind, jump face left, jump face front)

Cardio:
Try to run 2-4 miles. If you can’t run because of injury, cycle 10-15 miles on actual or stationary bike

Advanced Circuits

The following workouts are great for dedicated athletes looking for challenging workouts to complete every week. If you do not have needed equipment at home, get creative with items around your house. Books can be used as weights, blankets used as mats, and chairs can be workout benches.

The advanced plan calls for 6-7 days of activity, 4 days should be high intensity and 3 days should be active recovery. Follow the daily plan below to tone, build muscle endurance, and build strength. Weight should be challenging. The last few reps should feel as if you are hitting you limit.

Circuit 1: Arms + Abs + Cardio
Arms: 4 x 12-15 reps

Tricep extensions or dips
Bicep curls
Push ups (until failure each round)
Bent over rows
Chest press
Overhead press

Abdominals: 4 x 12-15 reps. Try doing all moves as one round for a total of 4 rounds (4 sets) and take breaks in between

Bicycles
Toe touches
Plank shoulder taps
Leg raises

Cardio: 20-30 minutes. Options listed below, choose one or do half and half

Treadmill or outdoor run at 6.0 speed (around a 10 minute pace) for 3 minutes. Sprint at 9-11 level for 30 seconds every three minutes
Erg: 30 seconds off, 30 seconds full pressure

Circuit 2: Active Recovery, Total Body
30-45 minutes of cardio
HITT Workout: 3-5 rounds of 10 reps each move, trying with no breaks. Preferably more rounds

Burpees
Jumping lunges (if too difficult do static lunges)
Squat jumps
Push-ups
Sit-ups

Finish remainder of cardio time with following options (choose one)

Light run on treadmill or outside
Steady state row

Circuit 3: Legs + Abs + Cardio
Legs: 4 x 10-15 reps

Weighted squats or jump squats
Bulgarian split squat
Leg raises (on all fours)
Weighted glute hip thrusts
Regular to sumo squat pulse (squat regular, and turn toes out for next squat, knees follow toes)
Fire hydrant

Abs: 3-4 sets of 10-12 reps

Reverse crunch
Russian twist
Bicycles

Cardio: 15-20 minutes, choose one

Cycle 1 minute easy, one minute medium, one minute hard. Repeat
Row 250 meter sprint, 250 meter recovery

Circuit 4: Active Recovery Total Body
25-35 minutes of cardio, choose one

Light 5K run
Erg at moderate pace with 20 second sprints every 2 minutes

Accessories:
Calves: 4 sets of 15 reps of calf raises. Either standing with weight in hands or using leg press or calf raise machine
Obliques: 4 sets of side planks. Hold 30 seconds each side then switch. Pulse or do ballerina twist for progressions. Jack knives 4 sets, 10 reps each side.
Shoulders: 4 sets of 10-12 reps of shoulder pulses with weight, and suitcases

Circuit 5: Arms + Abs + Cardio
Arms: 4 sets of 12-15 repetitions

Bent over rows
Arm raises
Skull crushers (tricep extension behind head)
Tricep chest press (regular chest press with hands closer together, slightly less than shoulder length apart)
Overhead press
Bicep curls
Push-ups. Do as many push-ups as possible for each round

Abdominals: 4 sets of 12-15 repetitions. Try doing all moves as one round for a total of 4 rounds (4 sets) and take breaks in between.

Straight leg sit-up
Crunch to one knee
Same- other knee
Regular crunch

Cardio: 20-30 minutes. Options listed below, choose one or do half and half

Erg in 6 minute blocks. First 2 minutes are slow, 4 minutes after are a challenging steady state. If looking at splits try to keep them below 2:25 for the whole 4 minutes of work
Run on treadmill or outdoors. Keep moderate pace and add one level of incline after every 3 minutes if on treadmill

Day 6: Active Recovery Total Body
30-45 minutes of cardio
HITT Workout: 3-5 rounds of 10 reps each move, trying with no breaks. Preferably more rounds

Mountain climbers
Plank jacks
Jumping jacks
Squat thrusts (The first part of a burpee. Start standing, place hands on ground and jump feet back, jump feet back to hands, and rise back to standing)

Finish remainder of cardio time with following options (choose one)

light run on treadmill or outdoors
steady state erg

OR… instead of doing the HITT session and finishing with light cardio you can do a 45-60 minute run trying to complete between 4-6 miles either on a treadmill or outdoors.