How can I sample HOME | LAB
TRY OUT THE BELOW SAMPLE SESSIONS AS A HOME | LAB TASTER
TRY OUT HOME | LAB
To check out the Physical Pillar, you may choose to try out the Strength Workout and Conditioning + Core Circuit with simple equipment options for gym/home.
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I’ve also included an example of a Weekly Self- Reflection from the Lifestyle + Mindset Pillar
You can also find more tasters on my Instagram
CONDITIONING, CORE + COOLDOWN SESSION
16 minutes of strength & conditioning implementing components of HIIT.
If you’re short on time this condensed session is highly effective and won’t leave your system stressed negatively. The cool down aims to bring you to a relaxed and focused state post workout.
Equipment
(plate/ dumbell/ kettlebell or weight substitute)
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3 min WARM UP
1 min of each:
Greatest Stretch
Pike to Press-up
Bodyweight Goodmornings
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STRENGTH + CONDITIONING CIRCUIT
10min AMRAP
(As Many Rounds As Possible)
Complete as many rounds as possible of the below exercises back to back. Rest as required between each round.
1 round:
Front Loaded Reverse Lunges x6 per side
Pause Pressups x6
Squat Pulse to Press x6
Push Press x6
Seated Cycle Crunch x12
Rest 2-3mins before moving on to HIIT Intervals.
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HIIT INTERVALS
6min EMOM
(Every Minute on the Minute)
Every Minute On the Minute complete:
8x Ground to Overhead
16 x Overhead Hold Marches (8 per leg)
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Full Recovery or Plank to Side Plank Rotations for remainder of minute
Cooldown
5 - 10 min
Spend 30s- 1minute on each:
Rolldown Ragdoll
Child's Pose
Cat- Cow/ Staggered Cat-Cow
Down Dog to Low Lunge with Back Bend
High Lunge with Easy Twist
Pigeon with side stretch
2 min 90/90 breathing
STRENGTH + CONDITIONING SESSION
Traditional Equipment based
Strength Training has been scientifically proven to keep your body robust resilient and functional. It encourages muscle retention, bone health and is a valuable tool for changing body composition.
If you’re unsure of where to start, my best advice is keep it simple and try to hit each muscle group around twice a week as a solid foundation.
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HOME|LAB’s BASIC SESSIONS are designed to cover the ‘BIG 4’ movements that are the foundations for strength training:
Squat, Hinge, Push + Pull
This full body strength session is accessible to all levels, and covers some variations of these basic movement patterns.
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If you have traditional home gym equipment such as dumbells, kettlebells bands or barbells, they will be perfect for this session.
Give yourself 60 minutes for the workout.
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STRENGTH SESSION
TRADITIONAL STRENGTH EQUIPMENT BASED
BODYWEIGHT WARM UP:
1 minute of each:
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Inchworm Plank + Slow Mountain Climber x4
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Runners Stretch with T Spine Rotation
3. Bird Dog x30s per side
4. Good Morning to Squat
Complete 3 sets each of the A-D series 60-90 seconds rest between sets.
WEIGHT RECOMMENDATION:
Choose a load that you can perform the exercise reps for withh 2 reps still left “in the tank”on completion of the exercise.
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A series: HINGE
(optional Band around thighs)
A1. x15 BB/DB or KB Weighted Hip Thrust x15
A2. x 10 Elevator banded OR BW Hip Thrust x10 (continuous +slow reps)
A3. x 45- 60s Isometric Hip Thrust (Hold at top range of motion)
B series: SQUAT
B1. x 15 Loaded Squat (front or back)
B2. X10 Elevator Squats ( continous +slow reps)
B3. X5 Pause Squats (3 second pause at the bottom)
C series: PRESS
C1.x 15 Bench Press with Glute Bridge Hold (DB/BB/DB Banded)
C2. x 10 Kneeling Strict Press (DBS/KB/BANDED)
C3. x 5 Elevator Pressups/ Plyo Pressups (knees down/deficit/hands elevated)
D series: PULL
D1. 15 x Deadlift Rows (DB/KB)
D2. 10 x Prone Superman
D3. 10 seconds x Prone Superman Hold
E series: CORE - 2 sets
E1. SidePlank Dips x10 per side
E2. Strap/Band or DB Sit-ups x10
PDF 2: STRENGTH SESSION
HOME “GYM” EQUIPMENT BASED
WEIGHT SUBSTITUTES
Rucksack with books/tins
Water bottles /Bag Rice
BODYWEIGHT WARM UP:
1minute of each:
1. Inchworm to Plank + Slow Mountain Climber x2
2. Runners Stretch with T Spine Rotation
3. Bird Dog x30s per side
4. Good Morning to Squat
Complete 3 sets each of the A-D series 60-90 seconds rest between sets.
WEIGHT RECOMMENDATION:
Create a load that you can perform the exercise reps for with 2 reps still left “in the tank”on completion of the exercise.
A SERIES : HINGE
A1. x15 Weighted Hip Thrust x15
A2. x 10 BW Hip Thrust x10 (continous +slow reps)
A3. x 30s Hold + Pulse
B series: SQUAT
B1. x 15 Loaded Squats (front or back)
B2. X10 Elevator Squats ( continous +slow reps)
B3. X5 Pulse Squats (deep pulse at bottom range)
C series PRESS
C1.x 15 Loaded Bench Press With Glute Bridge Hold
C2. x 10 Kneeling Strict Press
C3. x 5 Elevator Pressups/ Plyo Pressups (hands elevated if needed)
D series: PULL
D1. 15 x Loaded Deadlift Rows
D2. 10 x Prone Superman
D3. 10 seconds x Isometric Prone Superman Hold
E series: CORE
E1. SidePlank Dips x10 per side
E2. Strap or Towel Sit-ups x10 (pull the strap or towel apart)
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Home Equipment based
​
-
HOME|LAB’s BASIC SESSIONS are designed to cover the ‘BIG 4’ movements that are the foundations for strength training:
Squat, hinge, Push Pull
This full body strength session is accessible to all levels, and covers some variations of these basic movement patterns.
​
This session will work well with a heavy rucksack (fill with waterbottles, tins or books)
Although this session is designed to work with what you have at home, if you do want to invest in basic equipment, I suggest:
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2 sets of Dumbells: Heavy + Medium
Resistance Bands
A mat!
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STRENGTH SESSION
HOME "GYM" EQUIPMENT BASED
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BODYWEIGHT WARM UP:
1 minute of each:
-
Inchworm Plank + Slow Mountain Climber x4
-
Runners Stretch with T Spine Rotation
3. Bird Dog x30s per side
4. Good Morning to Squat
Complete 3 sets each of the A-D series 60-90 seconds rest between sets.
WEIGHT RECOMMENDATION:
Choose a load that you can perform the exercise reps for withh 2 reps still left “in the tank”on completion of the exercise.
​
A SERIES : HINGE
A1. x15 Weighted Hip Thrust x15
A2. x 10 BW Hip Thrust x10 (continous +slow reps)
A3. x 30s Hold + Pulse
B series: SQUAT
B1. x 15 Loaded Squats (front or back)
B2. X10 Elevator Squats ( continous +slow reps)
B3. X5 Pulse Squats (deep pulse at bottom range)
C series PRESS
C1.x 15 Loaded Bench Press With Glute Bridge Hold
C2. x 10 Kneeling Strict Press
C3. x 5 Elevator Pressups/ Plyo Pressups (hands elevated if needed)
D series: PULL
D1. 15 x Loaded Deadlift Rows
D2. 10 x Prone Superman
D3. 10 seconds x Isometric Prone Superman Hold
E series: CORE
E1. SidePlank Dips x10 per side
E2. Strap or Towel Sit-ups x10 (pull the strap or towel apart)
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