Cave At Home Workouts

by | Mar 18, 2020 | Training

Hey everyone, we’ve put together some challenging at home workouts for you below. Before you jump into them please take a moment to review the instructions outlined in the video. 

(if video doesn’t play correctly, you can watch it on YouTube here: Link)

WORKOUT OVERVIEW

Below is a variety of workouts to choose from. Your first time going through them we suggest doing the ones we created for you and following along with the Live Video Link. It might be easier to follow along if you pull up the video on your smartTV or your laptop. 

Getting Started

We suggest getting “warmed up” with something like the 10 minute E.M.O.M (not that this is an easy one). You can then select another workout from the other categories and build your very own challenging home workout. Remember, something is better than nothing so if you have 10 minutes to spare today then give it your best. If you have more time to devote to working out then be sure to add on extra workouts as you complete them. 

If the exercises in the Live Video Link are too advanced for you be sure to regress and make appropriate for your strength and fitness level.

Ideal Setup

Each day aim to complete 2 to 4 of the outlined workouts below, adding up to 25-45 minutes of work. Between workouts grab a drink but keep rest to 2-4 minutes. 

Advancing 

After you master these workouts check out the “create your own” section in each category for tips and instructions on building your own workouts using these same parameters.

 

E.M.O.M

E.M.O.M. stands for every minute on the minute. You start your timer and do a specific amount of work at the beginning of each minute. An example would be doing 1 squat and 1 push up at 0:00 minutes. What the challenge? Doing 1 squat and 1 push up doesn’t take that long at all!? EMOM’s use accumulative fatigue to hit you where it hurts.

In minute 0:00 you do 1 squat and 1 push up which would take you 5 seconds, leaving you 55 seconds of rest. However each minute you will increase the amount of work you have to do. A beginner version would be to add 1 rep to each exercise every minute which would look like:

  • 0:00 – 1 squat 1 push up
  • 1:00 – 2 squat 2 push up
  • 2:00 – 3 squat 3 push up
  • 3:00 – 4 squat 4 push up
  • …. etc until you get to 10 minutes/10 sets.

The rest on the early sets is very long since it doesn’t take long to mow through one or two reps of each. Sets 8, 9, and 10 will be significantly more challenging because your work-to-rest-ratio is dwindling. On those last sets you may only have 5-20 seconds of break before the next one begins. One way to make this example workout more advanced is to start with 2 squat and 2 push up, but advance by 2 reps every single round (2,4,6,8,10,12,14,16,18,20 reps each exercise each minute)

Below are two full length videos taking you through example workouts. The first time doing these workouts I want you to follow along with me in the Live Video Link (no need to use the timer link since I have a clock on the screen). Once you are ready to branch off on your own and create your own E.M.O.M workout you can use timer link.

If you cannot do the exercises shown in the video feel free to modify them to variations that are suitable for you. Watching on your laptop or air playing to your TV might make it easier to follow.

Example E.M.O.M Workouts

Creating Your Own E.M.O.M. Workout

Looking for more? Want to change it up a bit? E.M.O.M. workouts are very easy to make. In the above examples we showed you a two exercise 10 minute E.M.O.M and a three exercise 20 minute E.M.O.M. You can build your own workouts and use the timer links to take you through it. Here are some example setups:

  • Ascending Reps: choose 1, 2, or 3 exercises and start with a low amount of reps for each and increase reps each minute.
  • Straight Reps: choose 1, 2, or 3 exercise and pick a set number of reps and do the same amount of work every single minute. If you do only 1 exercise you will pick more reps (8-15) and if you choose 3 exercises you would pick less reps (3-6 each). For example: 5 squats and 5 pushups at the top of every minute for 10 minutes.

E.M.O.M. Timer Links

When choosing exercises understand that not all are created equal. Squats, burpees, and mountain climbers are going to tax your body significantly more than side hops, crunches, and biceps curls.

TABATA

Tabata style training is a HIIT style protocol that originated in the research lab of Japanese scientist Dr. Izumi Tabata. This protocol is 0:20 seconds of work followed by 0:10 seconds of rest, done 8x, which adds up to a quick and challenging 4 minute workout. You can set it up a few ways:

  • All The Same: you can choose 1 exercise and do it for all 8 sets. This is very challenging since you are fatiguing one specific movement pattern.
  • Alternate: you can choose 2 exercises and alternate between them across the 8 sets. This style is the one shown in our example workouts below, it is medium difficulty.
  • Multiple: you can choose 4 or 8 exercise and place them into your 8 sets. Because of all the changes, this would be the easiest since you are not fatiguing a specific movement pattern.

Example Tabata Workouts

Each Tabata will be 4 minutes of work. You can go through all 4 back to back, or pick one here ‘n there. At the bottom I will explain how to create your own.

Creating Your Own Tabata Style Workouts

When creating your workouts you need to understand how to adjust the difficulty. There are two ways:

  • Exercises chosen: squats, burpees, explosive pushups will tax the body more than crunches and jumping jacks. Select exercises based upon how hard you want the workout to be.
  • Number of exercises: doing one exercise for all 8 sets is going to be more challenging than doing 4 or 8 exercises across your 8 sets. If you are not that good at pushups then doing it for all 8 sets wouldn’t be a good idea, your form will break down and you won’t be getting quality reps in. A better choice for you would be doing push ups & another lift (alternating style), or push ups and 3 other lifts. This will allow you some local recovery in those muscle fibers to take on the next set.

Tabata Timer Link

Tabata Timer Link 

Tabata Template:

Same Exercise

  • Exercise A – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10

Alternating Exercise

  • Exercise A – 20 seconds, rest 10
  • Exercise B – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise B – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise B – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise B – 20 seconds, rest 10

4 Exercise Rotation

  • Exercise A – 20 seconds, rest 10
  • Exercise B – 20 seconds, rest 10
  • Exercise C – 20 seconds, rest 10
  • Exercise D – 20 seconds, rest 10
  • Exercise A – 20 seconds, rest 10
  • Exercise B – 20 seconds, rest 10
  • Exercise C – 20 seconds, rest 10
  • Exercise D – 20 seconds, rest 10
ASCENDING CIRCUIT

This workout is great for those who like variety. You start with one exercise and each round you add another. Each exercises is done for as many reps as possible in 12 seconds.

  • Round 1: Exercise 1, rest.
  • Round 2: Exercise 1, 2, rest.
  • Round 3: Exercise 1, 2, 3, rest.
  • Round 4: Exercise 1, 2, 3, 4, rest.
  • Round 5: Exercise 1, 2, 3, 4, 5, rest.
  • Round 6: Exercise 1, 2, 3, 4, 5, 6, rest.
  • Round 7: Exercise 1, 2, 3, 4, 5, 6, 7, rest.
  • Round 8: Exercise 1, 2, 3, 4, 5, 6, 7, 8, finished.

Example Ascending Circuit Workout

Follow along below for your first ascending circuit workout.

Creating Your Own Ascending Circuit Workouts

Choose any exercises you want, the ones you put at the beginning of your circuit will be done for more sets and the ones placed at the end will be done less. You can follow a “lower body, upper body, abs, total body” pattern, or do “lower body, upper body” pattern, or whatever you’re feeling. The key is to work hard, move fast between stations, and get the most out of the 12 seconds. Use the ascending circuit timer to take yourself through your creation!

Ascending Timer Link

Ascending Circuit Timer

PYRAMID

The pyramid protocol starts with a small amount of work, increases, then comes back down. Expect a significant amount of localized fatigue in the muscles being worked. This setup will take a bit of grit and determination on your part! In the example workouts we used the following setup.

Choose one exercise and do it for the entire pyramid.

  • Round 1: 10 seconds work, 15 seconds rest
  • Round 2: 15 seconds work, 20 seconds rest
  • Round 3: 20 seconds work, 25 seconds rest
  • Round 4: 25 seconds work, 30 seconds rest
  • Round 5: 30 seconds work, 35 seconds rest
  • Round 6: 25 seconds work, 30 seconds rest
  • Round 7: 20 seconds work, 25 seconds rest
  • Round 8: 15 seconds work, 20 seconds rest
  • Round 9: 10 seconds work, 15 seconds rest

Your goal is to do more reps as the work interval increases, and match those reps as you come back  down the backside of the pyramid.

Example Pyramid Workout

Creating Your Own Pyramid Workout

This one is pretty straight forward – choose just one exercise and blast through your work interval. Local fatigue will be significant so choose wisely!

Pyramid Timer Link

Pyramid Timer Link

 

DUMBBELL COMPLEX

A dumbbell complex is a series of movements performed with a single set of dumbbells done back to back with little to no rest. Below we have outlined a few dumbbell complex workouts for you but we encourage you to make your own dumbbell complex workouts using what you learned in these workouts, and our programming tips below. 

Example Dumbbell Complex Workouts

Creating Your Own Dumbbell Complex Workouts

You have to take into account the weight of your dumbbells. If you have two 40 pound dumbbells and you’re can barely curl the 25’s then biceps curls, triceps extension, and shoulder press are likely out. On the flip side if you only have 20 pound dumbbells then 8 reps of squats isn’t gonna cut the mustard. Choose exercises that suit your strength, your equipment, and your desired training result. That said, here are a few other options to try. 

Rep Based Complexes:

Choose 2-6 exercises, pick a number of reps for each exercise that is suitable for it. Perform all of them back to back then rest and repeat as many as you wish. 

  • Goblet Squat – 12 reps
  • DB Squat-to-Press – 8 reps
  • DB Upright Row – 12 reps
  • DB Renegade Row – 8 reps
  • DB Alt. Lunge – 12 reps/leg

To make it harder you can add pause in your reps, add quarter reps in your reps, do more reps, do more rounds, and/or shorten the rest between rounds.

 Time Based Complexes:

Choose 2-6 exercises, pick a number of seconds you wish to work for each one. Perform all of the back to back then rest for 1-2 minutes and repeat as many rounds as you wish. 

20 Seconds As Many Reps As Possible Of Each:

  • DB Triceps Extension (back lying on floor)
  • Shoulder Press (sitting on butt)
  • Biceps Curl (kneeling on knees)
  • DB Upright Row (Standing up)
  • DB Push Press (Standing up)
  • DB Bent Over Row (Standing up/bent over)

To make it harder you can add pause in your reps, add quarter reps in your reps, extend the work interval, do more rounds, and/or shorten the rest between rounds. 

ELEVATOR PAUSES
Adding isometric pauses is a simple way to make body weight exercises (or light weight exercises) significantly more challenging. Can they be done with heavy weights? You betcha, so don’t skip this one if you have access to heavier weights, you’re welcome to stay for these!

Ever been on a busy elevator that seems to stop at every floor? That is going to be you as you perform your reps. Lets take the squat for example.

One Elevator Rep (6 seconds to complete)

  • You’re standing up straight, on the 4th floor.
  • You lower yourself to the 3rd floor and pause.
  • You lower yourself to the 2nd floor and pause.
  • You lower yourself to the 1st floor and pause.
  • You then start to bring yourself back up.
  • You raise up to the 2nd floor and pause.
  • You raise up to the 3rd floor and pause.
  • You raise up to the 4th floor and pause.

That is one rep! Each round you will be doing between 4 to 8 reps like that (see below).

The numbers are outlined below for those of you who like to know. This workout might be easier for some of you to understand if you follow along with the videos below.

Numbers Of The Workout:

  • Squat – 4 elevator reps, followed by 10 quick tempo reps. Short rest.
  • Row – 4 elevator reps, followed by 10 quick tempo reps. Short rest.
  • Squat – 6 elevator reps, followed by 8 quick tempo reps. Short rest.
  • Row – 6 elevator reps, followed by 8 quick tempo reps. Short rest.
  • Squat – 8 elevator reps, followed by 6 quick tempo reps. Short rest.
  • Row – 8 elevator reps, followed by 6 quick tempo reps. Short rest.

That takes 6 minutes. If you have access to heavy weights then that right there might be enough work for you. If you have limited weights then you will likely need to go through it again, maybe 3x. Either way, you only get out of it what you put into it. Work very hard and push yourself to them limit.

 

Example Elevator Pause Workouts

CONTRAST TEMPO

Contrast tempo uses slow muscle contractions and fast muscle contractions during the same set. This technique will increase time under tension (TUT) on the working muscle, as well as an increase in blood flow – so expect a pump!

Here is an example breakdown:

  • Round 1:
    • Bench Press
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
    • DB Row
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
  • Round 2:
    • Bench Press
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
    • DB Row
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
  • Round 3:
    • Bench Press
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo
    • DB Row
      • 2 reps @ 4040 tempo, followed by 2 reps @ 1010 tempo

Then go back to the top and do it all again for rounds 4, 5, and 6.

 

Example Contrast Tempo Workouts: