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“Up Down, Up Down”

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Work through the exercises with good form, as hard as you can to YOUR ability with the following work and rest periods.

* 60 second work on both exercises – 60 Second Rest
* 45 second work on both exercises – 45 second Rest
* 30 second work on both exercises – 30 Second Rest
* 15 second work on both exercises – 2 Minute Rest 
–> Then move onto the next round!

🔺 Star Jumps + Mountain Climbers
🔺 Squat Jumps + Push Ups
🔺 Burpees + High Knees
🔺 Inch Worms + Plank Jack

TIP: Record how many reps you do in each round and try and beat it next time you do the workout!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Back To Basics
Fast & Furious
Over & Under
Dirty Thirties
Rise & Shine

“Back To Basics”

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Complete three rounds of each set of four Exercises. Set your timer for 20 Seconds work, 10 Seconds Rest.  Have 20 Seconds between each round.

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Fast & Furious
Over & Under
Dirty Thirties
Rise & Shine

“Fast & Furious”

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Complete 5 rounds of the exercises as listed, using good form and technique.

Add weight to increase the intensity!

Tip: Time yourself and repeat it in a few weeks / months and see if you can beat it!!

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Over & Under
Dirty Thirties
Rise & Shine
HIIT It Hard

“Over & Under”

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Start by completing two reps of each exercise, then four reps, then six etc until you reach ten reps then work your way back down!

For bicycle crunches, lunge jumps and russian twists, each side counts as one rep.

Work as hard as you can with good form making your way through all the exercises!

Tip: Time yourself then repeat the workout in a month and see how your fitness has improved! Let us know how you go!!

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go!

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Dirty Thirties
Rise & Shine
HIIT It Hard
Resistance Band Workout

“Dirty Thirties”

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Work as hard as you can with good form making your way through all the exercises!

Tip: Time yourself then repeat the workout in a month and see how your fitness has improved! Let us know how you go!!

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go!

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Rise & Shine
HIIT It Hard
Resistance Band Workout
Work It!

The Ladder 2.0

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“The Ladder”

5- 10 -15-10 – 5 reps of each exercise for time.

Record your time and share it with us!!

Low jack

Squats (tap butt on chair)

Crunches

Star jumps

Squat pulse

 

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Bodyweight HIIT
On Top Of The World 
Cardio and Core Home Workout

Home Workouts from Red E Personal Training – your Mackay Personal Trainers.

‘Rise and Shine’ Workout

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Work as hard as you can with good form making your way through all the exercises!

Tip: Time yourself then repeat the workout in a month and see how your fitness has improved! Let us know how you go!!

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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HIIT It Hard
Resistance Band Workout
Work It!

Home Workouts from Red E Personal Training – your Mackay Personal Trainers.

‘HIIT IT HARD’

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Equipment required: Timer and a Towel – for the sweat 😉

Set your timers to the following intervals of 20 seconds work, ten seconds rest. Repeat 4 times.

Then change your timer to 45 seconds work, 15 seconds rest and repeat 4 times.

20:10 x 4: Squats / Squat Hold / Pushups

45:15 x 4: High Jab Punches / Side Arm Hold / Pushups

60 Seconds of each: Plank / Squat Pulse / Pushups

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Work It
Stairs & Resistance Band workout
The Final Countdown

Workouts from Red E Personal Training – your Mackay Personal Trainers

 

Stairs & Resistance Band Workout

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** CLICK HERE FOR EXERCISE DEMO **

Exercise bands are handy for adding some resistance without lugging weights around, if you want to take your training outdoors or if you’re travelling. You can do this workout with weights as well though!

It’s also a great one to do with a partner as you can work in together.  Once runs the stairs while the other does the band workout and just keep swapping. No stairs?  Set a run course instead!

 Stair Repeat / Run 
 20 x upright rows 
 10 x side bends each side 
 20 x overhead presses 
 20 x alt plank toe taps 
 10 x bent over rows + 10 x alt rows 
 20 x bicep curls

And back up the stairs for 5 or so rounds!

The resistance of your band will depend on how many reps to complete.

Heavier = less reps 
Lighter = more reps or have a combo of both

Train hard and enjoy!!  Tag your workout proof with #redeworkoutproof.

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Work It!
The Final Countdown
On Top Of The World 

Workouts from Red E Personal Training – your Mackay Personal Trainers

“Work It!”

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** CLICK HERE FOR EXERCISE DEMO **

5 x exercises, 30 seconds work, 10 seconds recovery.

* Skipping 
* Sit-up + knee in
* Banded squat jumps 
* Kettlebell swings  
* Cross body plank knee tucks on med ball

Do as many rounds as you can in the time you have!

Exercise can fit in to your schedule anywhere if you make the most of the time you have   Something is always better than nothing and it all adds up!!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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The Final Countdown
On Top Of The World 
Drop It Like It’s Hot

Workouts from Red E Personal Training – your Mackay Personal Trainers

The Final Countdown

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Warm up and cool down for 5 – 10 minutes and remember to stretch at the end!

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go! 🙂

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Bodyweight HIIT
On Top Of The World
Drop It Like It’s Hot

Home Workouts from Red E Personal Training – your Mackay Personal Trainers.

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Bodyweight HIIT

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Set your timer for 50 seconds of work and 10 seconds of rest.  Complete the exercises as listed!

Repeat for 2 rounds (20 mins) or 3 rounds (30 mins)

Burpees
Lunge back + Kick up – Left side
Burpees
Lunge back + kick up – Right side
Burpees
Squat + alternating forward kick
Burpees
Oblique Plank Jumps
Burpees
Tuck Jumps

Share your workout proof with us popping a happy snap on Instagram and hashtag #redeworkoutproof and share on our Facebook timeline!  We’d love to know how you go! 🙂

 

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Bodyweight HIIT I
Cardio & Core
The Ladder

Home Workouts from Red E Personal Training – your Mackay Personal Trainers.

Bodyweight HIIT

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This workout will get your heart rate up and your body working hard!! Work through it at your own pace and modify where required.

workout

Share your workout proof with us popping a happy snap on Instagram and hashtag #redeworkoutproof and share on our Facebook timeline! We’d love to know how you go! 🙂 Are you up for the challenge?!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Bodyweight HIIT II
The Final Countdown
Drop It Like It’s Hot

Home Workouts from Red E Personal Training – your Mackay Personal Trainers.

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Cardio and Core Home Workout

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This workout focuses on upper body and core!

Warm up for 5 minutes with a light jog or fast walk.

Share your workout proof with us popping a happy snap on Instagram and hashtag #redeworkoutproof and share on our Facebook timeline!  We’d love to know how you go! 🙂

Are you up for the challenge?!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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The Final Countdown
Bodyweight HIIT
On Top Of The World

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The Ladder

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the ladder workout

This workout can be done in as little as 15 minutes – we all have time for that!  Double it if you’d like that extra cardio blast!

In your 15 minutes you have to build the ladder as high as you can!

Sumo squat
Push up
Toe taps (each side counts as one)
Sit up
Low Jacks

Share your results with us!!!!

Hashtag #redepersonaltraining and #redeworkoutproof so we can see your workout proof!!

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Bodyweight HIIT
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Fitness Challenge – 60 Seconds Max Push-ups

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60 Seconds MAX Push-Ups!

Pushup_2

Level 1. Knees = 1 point per rep

Level 2. Toes = 2 points per rep

Level 3. Pulse on knees = 3 points per rep

Level 4. Pulse on toes = 5 points per rep

Record your score and re-test in a month and see how much you have improved!

Will you take the Challenge?

Red E… SWEAT…. GOO!!

 

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

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Drop It Like It’s Hot

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Drop it like it's hot

100 high knees + 2 burpees
80 high knees + 4 burpees
60 high knees + 6 burpees
40 high knees + 8 burpees
20 high knees + 10 burpees

Round 2: Replace high knees with mountain climbers and switch burpees for sit-ups.

Round 3: Replace the high knees with skipping and switch the burpees for plank press ups.

Share your results with us; we want to know how awesome you did!!!  Send them to our facebook page or #redeworkoutproof on any other social media channel!!

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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The Final Countdown
Bodyweight HIIT II
On Top Of The World
The Ladder

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Bodyweight Accumulator

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All you need is yourself a positive attitude and the determination to smash this home workout.  Check all good then let’s go!!!  Set a timer for 15 minutes, that’s as long as it takes but you have to make it worth it.

Alter the exercises for your hardest option.

1 squat
1 push-up
1 low jack
1 burpee
1 crunch

Add an extra rep each round, so start with 1 of each exercise, 2 of each, 3 of each, etc until the timer goes off!!   Share your results with us; we want to know how awesome you did!!!  Send them to our facebook page or #redeworkoutproof on any other social media channel!!

Workout with your Mackay Personal Trainers – Red E Personal Training – at home with our many home workouts!  Check out our other workouts for more ideas! 

Tabata Challenge

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“TABATA CHALLENGE!”

Warm up & Cool Down: Jog for 5 mins

All you need is yourself, or if you want to challenge yourself further, grab some dumbbells! Our intervals will be 20 seconds work and 10 seconds rest.

20:10 x 4             20:10 x 4
High knees            Sit-ups
Squats               Alt Lunges
Push ups             Tricep Dips
Star jumps          Burpees

Each round try to beat your rep count or better it.
Share your highest reps with us!!!

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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Walk Like An Egyptian!

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“Walk Like An Egyptian!”

Warm up & Cool Down: Jog for 5 mins

Do the following exercises for 5 reps each, then ten reps each and continue up the pyramid… Then back down again!

5 – 10 – 15 – 20 – 15 – 10 – 5
Inch Worm Push Ups
V-ups
Pulse Squats
Renegade Rows

Will You Take The Challenge?!!!!

 

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

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1000 Rep Challenge
Alive on Arrival
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The Final Countdown

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go! 🙂

Home Workouts by Red E Personal Training – Your Mackay Personal Trainers

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Winter Shredder!

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9th Feb 2015 (4)_2

“Winter Shredder!”

Warm up & Cool Down: Jog for 5 mins

Four rounds for time:

5 Push Ups with 10 Shoulder Taps at the top
10 Cross Over Squat Jumps
15 Sit Ups
20 Lying Leg Raise
30 Russian Twist
100 Skips

Will You take the Challenge?!!!!

Super Sets

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Shelby pic of the day_2

“Super Sets!”

Warm up & Cool Down: Jog for 5 mins

Perform the following four rounds of exercises as specified! Get your Sweat ON!

6 Rnds: 10 pushups + 10 lunges
5 Rnds: 20 dips + 20 burpees
4 Rnds: 30 sumo squats + 30 leg raises
3 Rnds: 40 mountain climbers + 40 bicycle crunches

Will You take the Challenge?!!!!

Sweaty Descent

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“Sweaty Descent!”

Warm up & Cool Down: Jog for 5 mins

Perform five sets of the following exercises for the specified amount of reps!

Skip: 50, 40, 30, 20, 10
Pushups with clap: 5, 4, 3, 2,1
Burpees + pushup: 5, 4, 3, 2, 1.
Evil Jumps: 5, 4, 3, 2, 1.
(squat jump + lunge jump each leg)

Will You take the Challenge?!!!!

 

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go! 🙂

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

Workouts you might also like…

1000 Rep Challenge
Alive on Arrival
Sweat Shred

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go! 🙂

Home Workouts by Red E Personal Training – Your Mackay Personal Trainers

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1000 Rep Challenge

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1000 rep workout 2

 

“1000 Rep Challenge!”

Warm up & Cool Down: Jog for 5 mins

10 x Burpees
10 x Squats / Jump Squats
10 x Pushups
10 x Sit-ups / Crunches
10 x Tricep Dips
10 x Sumo Pulse Squats
10 x Plank Jacks
10 x Leg Drops
10 x Squat Thrusts
10 x V-Ups (Middle)

10 x exercises. 10 x reps. 10 x rounds.

For exercise demo, see our YouTube video here.

Will You take the Challenge?!!!!

burpee AMRAP

The Aftermath – Tegan & Selina

Sweat Shred!

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Selina

“SWEAT SHRED!”

Warm up & Cool Down: Jog for 5 mins

4 Rounds:
10 x Mountain Climber + Push up
20 x Forward/Reverse Lunge (each side)
10 x Squat & Press
10 x Burpees

5 Rounds:
5 x “Pop” Push-Up (plyometric push up)
10 x Plank Get Ups
40 x Russian Twists

Red E, Sweat… SHRED!!!!

Sweat Shred

“Alive on Arrival” Home Workout!

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Alive on Arrival

Warm up & Cool Down: Jog for 5 mins

 

Set your timers for 10 secs rest and 50 secs x 18 of mind blowing hard work……remember no stopping until rest time!

 

* Skipping
* Reverse Alternating Lunges
* Push-ups
* Crunches
* Tricep Dips
* Sumo Squats

 

Red E Sweat GO!!!!!

“I exercise because somehow exhausting myself is the most relaxing part of my day”

 

Human Tabata Workout

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plank

 

You will need a timer for this one!

Time the first exercise in your Combo (ie, 50 x Mountain Climbers).  You will then drop to a plank for the equivalent amount of time.

Repeat the Mountain Climbers for 100 reps, then drop to a plank for the same amount of time. Repeat for all reps in all combos!

Combo #1 : Mountain Climber VS Plank :  Round 1 x 50    Round 2 x 100   Round 3 x 150

Combo #2:  Chest to Floor Burpee VS Wall Sit:   Round 1 x 10   Round 2 x 20   Round 3 x 30

Combo #3:  Push up VS Pulsing Pushup:    Round 1 x 10   Round 2 x 20   Round 3 x 30

Have fun!

“All I Want For Christmas Is Abs!”

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Christmas Workout

“All I Want For Christmas is Abs!”

Complete 30 reps of each exercise…

Push Ups
Mountain Clumbers
Triple Knee Tuck, One Leg Push Up
Dive Bomb Burpee
Pendulum
One Arm Press Ups (15 each arm)
Side Plank Jumps
L-Sits
Hands Free Get Ups (alt Leg)
O/Head Sit Ups
Diagonal Knee Raise
Lying Leg Raise + Hip Thrust
Commando Push Up And Roll

 

Train hard, have fun and earn those abs!!

“Filthy Fifties” Home Workout

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Filthy Fifties

 

5 exercises, 50 Reps

– Squat and Press
– Walking Push-Ups
– Alternating Lunges with dumbbells on shoulders
– Overhead Sit-ups / Crunches
– Climber Lunges (2 x mountain climbers +
2 x jump lunges)

Break down into smaller sets if you wish, as long as you complete 50 of each!

Check out our video to see how the exercises are done!

 

50s and 100s

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Grab a timer and do this in your best time!

Are you up for the Challenge?!

 

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go! 🙂

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

Workouts you might also like…

Hottest 100 Workout
Fat Slayer
HIIT IT

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go! 🙂

Home Workouts by Red E Personal Training – Your Mackay Personal Trainers

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HIIT IT!

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Like it, Share it, Pin it!!
Like it, Share it, Pin it!!

IMG084_2

12 Minute Interval Training Session

Set your interval Timer up for 12 rounds of 50 seconds of work, and 10 seconds rest.

– 10 x high knees + 10 x mountain climbers

– Skip or isometric squat hold

– 2 fwd jump + 2 bwd jump + burpee

– 10 x Russian twists + 5 x overhead crunches

 

** FOLLOW OUR HOME WORKOUTS BOARD ON PINTEREST!! CLICK HERE!  **

Workouts you might also like…

50s and 100s
Fat Slayer
Alive on Arrival

Share your workout proof with us by popping a happy snap on Instagram and hashtag #redeworkoutproof!  We’d love to know how you go! 🙂

Home Workouts by Red E Personal Training – Your Mackay Personal Trainers

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AB “Blast” Workout!

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The Ab Blast Workout with target that mid section to get your abs tight for all year round. There are various abdomen muscles and as such we want to be working all of them. By changing up the exercises in 20 rep sets, means we can target the different areas of these muscles and get your abs trim, taut and terrific.  Watch the youtube video below to see how the exercises are executed.  Let us know how you go!

Ab Blast workout

“Fat Slayer” Workout!

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This 600 Rep workout is a full-body challenge.  Grab a stop-watch and time yourself as you complete all the exercises as listed in order.  Ensure you have proper technique, as that is always most important!!  Record your time and repeat the workout in four-six weeks time and see how much you have improved by!  Watch the you tube video linked below for any exercises you aren’t sure of.  Have fun, and let us know how you go!

 

Fat Slayer Workout

 

 

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The Hottest 100 Workout!

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The “100 Workout“ is one of our Mackay Bootcamp for Women ladies favourite sessions, and frequently requested!  It’s a time challenge so we suggest you record your time, then next time you do it you can aim to beat it!  For Australia Day this year, we set the Aussie colour theme and renamed it the “Hottest 100 Workout“.  Enjoy!

 

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**YOUTUBE VIDEO COMING SOON!**

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Luscious Legs Workout!

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Looking for a workout to target your lower body?  Create luscious legs with this lower body workout, brought to you by Selina of Red E Personal Training Mackay!

luscious legs

First-time / Beginner exercisers – use your body weight.
Intermediate/Advanced exercises – use dumbbells to suit your level, making sure it’s challenging!

 


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Upper Body Workout!

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Here’s a workout targeting your upper body.  Grab your dumbbells and go for it!!  Brought to you by Tegan from Red E Personal Training Mackay!

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At Home Workout!

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No gym?  No problem!!  Try this At Home Workout which can be done in the comfort of your own home, as led by Selina of Red E Personal Training Mackay.

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