>> RISE FROM HOME CHALLENGE WEEK JEFF NIPPARD’S WORKOUT >> // General Warm up Exercise Name Cardio Exercises Reps / Time Exercise Details Examples of cardio exercises: // running on the spot, jump rope, or jumping jacks 5min Goal: // Elevate heart rate, increase readiness to train, reduce injury risk // Dynamic Warm Up Dynamic Stretches // // // // 5-10 reps Lying thoracic spine rotations: 5-10 reps per side Step throughs: 5-10 reps per side Leg swings: 5-10 reps per side Arm circles/swings: 5-10 reps per side // Circuit Walking Lunges Pushups Inverted Desk Rows 20 reps per leg You can make the exercise harder by: // Loading with a backpack // Minimizing assistance from your back leg // Taking longer strides // Slowing the reps down 20-30 reps You can make the exercise harder by: // Elevating your feet (hit upper chest more) // Slowing the negative to 3-5 seconds per rep // Pause for 3-5 seconds at the bottom // SQUEEZE pecs as hard as possible at the top 20-30 reps You can make the exercise harder by: // Elevating your feet and loading a gallon jug on your lap // Slowing the negative to 2-3 seconds // Squeeze your shoulder blades together at the top of each rep NEVER STOP DREAMING Bicep Curls 15-20 reps You can make the exercise harder by: // Pause for seconds half way up and half way down on each rep // Don’t allow biceps to passively rest at the bottom *You may use gallon jugs if you don’t have dumbbells or bands Standing Calf Raise 15-20 reps per calf You can make the exercise harder by: // Pause at the bottom for 1-2 seconds on every rep // Squeeze your calves at the top of each rep // Do one leg at a time to make more challenging *You may use a backpack to load extra weight if needed Bicycle Crunch Nordic Ham Curl 20 reps 8-10 reps // Pull your left elbow to your right knee and vice versa // Place your heels underneath a couch or have a training partner hold your legs down // Use your arms to assist you on the way back up Repeat the circuit 2-3 times, resting for minutes between circuits Visit www.risestore.com to view a video of this workout NEVER STOP DREAMING  ... risk // Dynamic Warm Up Dynamic Stretches // // // // 5 -10 reps Lying thoracic spine rotations: 5 -10 reps per side Step throughs: 5 -10 reps per side Leg swings: 5 -10 reps per side Arm circles/swings:... Exercise Name Cardio Exercises Reps / Time Exercise Details Examples of cardio exercises: // running on the spot, jump rope, or jumping jacks 5min Goal: // Elevate heart rate, increase readiness... circles/swings: 5 -10 reps per side // Circuit Walking Lunges Pushups Inverted Desk Rows 20 reps per leg You can make the exercise harder by: // Loading with a backpack // Minimizing assistance from