KILLER CROC!  4 DAY AT HOME WORKOUT ROUTINE:

Our crocodile set is just about ready to release, to celebrate we came up with a 4 day routine inspired by these Apex predators.  Tight resting core strength with explosive power.  This routine can be done at home with basic household items.  This workout is a bit more challenging than our Killer Cub routine (https://apex-fitness.ca/blogs/building-the-basics/killer-cubs-3-day-at-home-workout-routine).  

If you’re new to working out you may want to begin there.  Don’t forget to sign up for our newsletter to stay up to date on our latest drops, workouts, and blog posts!

We've got some easy to follow infographics attached to the bottom of the blog to help illustrate how to perform the exercises.

Day 1

This is a leg day, the focus will be quads, hamstrings and glutes.

Circuit 1: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Wall-sit x 60 seconds
• 90 degree jump squats x 10
• Single-leg knee drive x 10 each side

Wall-sit: Stand against a wall with your feet about one step away from the wall. Squat down into a squat position with your back still against the wall. It should look like you are sitting in a chair. Your back is straight with your knees at 90 degrees. You can hold a water bottle to increase the difficulty!

90 degree jump squat: Perform a normal jump squat.  For the second jump, rotate to the right 90 degree for your jump squat then rotate again to your starting position.

Single leg knee-drive: Lunge position with right leg in front.  Blast off right leg, bringing left knee up in a jump.Repeat reps on left leg then switch to the right.

 Circuit 2: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Side lunge x 10 each side
• Kneeling squat to jump x 10
• Bulgarian split squats x 10 each side

Side lunge: Start standing with your toes facing forward and with your legs slightly wider than shoulder width. Shift your body weight to one leg, bending your knee to about 90 degrees. Stand back up in your starting position and alternate legs.

Kneeling squat to jump: Start by sitting up on your knees on the ground. From that position move into a squat then jump up.

Bulgarian split squats: Stand as if you are about to do a lunge. Put your back foot on a table or chair. Lunge as normal. Repeat on both sides

Day 2

This is a core day, the focus will be on the abdominals and obliques

Circuit 1: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Mountain climbers x 45 seconds
• Hip dips x 10 each side
• Leg raises x 10

Mountain Climbers: Start in a plank position on your hands. Bring your knee towards the opposite hand. Repeat on the other side. Try to go back and forth at a pace that is comfortable for you.

Hip dips: Start in a plank position with your elbows bent against the ground. Dip your hip to one side close to the grow or tap the ground with the side of your hip. Repeat on the opposite side.

Leg raises: Start by lying flat on your back. Bring both legs up to above your hips. Bring legs back down but do not touch the floor again!

 

 Circuit 2: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Bicycle crunches x 30 seconds
• Plank x 30 seconds
• Legs raised crunch x 12

Bicycle Crunches: Start lying flat on your back. Bring your knees up until they are above your hips. Have your hands behind your ears. Bring your knee to the opposite elbow. Alternate sides

Plank:  Plant hands directly under shoulders, and rise up on your toes with your body flat like a board. Keep your neck and spine straight.

Legs Raised Crunch: Start lying on your back with your knees bent above your hips. Have your hands behind your ears. Bring your chest towards your legs and then lay back down, while keeping legs elevated.

Day 3

This is an upper body day, the focus will be on the chest, and arms.

Circuit 1: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Push-ups x 10
• Floor tricep dips x 10
• Shoulder circles x 20 seconds

Push-ups: Start in a plank position but in a wide arm stance. Your elbows should be out to the side in line with your shoulder. Bring your chest down to the ground then bring back up to the starting position.

Floor Tricep Dips: Start on your hands and knees but have your stomach facing the ceiling. Bend your elbows to lower yourself down. Bring yourself back up and repeat

Shoulder circles: Standing or sitting raise both arms out to the side. Move your arms in small circles either forwards or backwards. Hold water bottles for extra resistance if necessary

Circuit 2: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Supermans x 10
• Shoulder taps x 10 each side
• Tricep push-up x 10

Supermans: Start by lying flat on your stomach. When ready, raise your chest up while keeping the rest of your body on the ground. Hold for 3 seconds then bring your chest back down and repeat.

Shoulder taps: Start in a plank position on your hands. Bring your hand up to your opposite shoulder. Repeat on the other side.

Tricep push-ups: Start in the plank position on your hands. Have your hands directly under your shoulder to engage the triceps. Bring your chest to the floor then come back up to your starting position

Day 4

This is a cardio day, the focus will be on bringing our heart rate up, increasing our endurance and power.

Circuit 1: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Burpees x 10
• Squat to punch x 10
• Plank jacks x 20 seconds

Burpees: Stand with your feet shoulder-width apart and your arms at your sides. Bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of your feet.  Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Jump your feet back so that they land just outside of your hands.  Reach your arms overhead and jump up into the air.  Land and immediately lower back into a squat

Squat to Punch: Start with your feet slightly more than shoulder-width apart. Lower down into a squat. When you come up use your right arm to punch to the left side and the same with the other side.

Plank Jacks: Start in a plank position. Jump both your feet out to the side and bring them back in

Circuit 2: Follow the 1-3 sequence till completion then repeat.

Total sets: 3

• Scissor jumps x 30 seconds
• Speed skaters x 10 each side
• Quick feet x 20 seconds

Scissor jumps: Start off in a lunge position with one foot forward and one knee bent behind you. Quickly extend through both of your legs, jumping up as high as possible even swinging your arms to gain more height. While in the air, switch the positioning of your legs so that your front foot is back and your back foot is upfront. While you are jumping have your arms extended out in front of you. One arm should come up towards your head while the other is moving towards your legs. Making a scissor motion.

Speed skaters: With your knees bent and your back leaning forward, leap on alternating feet from side to side. Swing your back foot behind the standing leg but try not to let your toes touch the floor.

Quick feet: Start standing straight. Go up onto your toes. Tap your feet one at a time out in front of you as quickly as you can.

 

Now that you’re training like a Croc why not look like one?  The Croc sets will be ready in early June, our collections can be found at: https://apex-fitness.ca/collections/all