Downloadable Week 3 and 4 Stay-At-Home Training Plan By Velites

No need to stop training when staying indoors! Here's the third and fourth weeks of daily workouts that you can perform at home.

With little space, a mat or towel, these Workouts of the Day (WOD), downloadable training plans help keep our community fit.

Not already tried the first 2 weeks of workouts? Find them here.

The workouts are split into two levels: WOD and HERO. WOD will be an intense training for most fitness levels that you can easily do at home to stay in shape.

HERO, training with a plus of intensity for those people who seek to end up lying on the ground asking for clemency!!

Terminology broken down:

AMRAP = As Many Reps As Possible

EMOM = Every Minute On the Minute

TABATA = Set your timer for 8 rounds of 10 seconds on, and 20 seconds off performing the movement intervals for a total of four minutes.

HSPU = Handstand Push Ups

DOUBLE UNDERS = Your jump rope passes twice under you in a single high jump. You can help achieve this with the Jump Rope Fire 2.0 - click here to discover more.

Never forget to spend 10-15 mins warming up and preparing your muscles for training - the aim is to move sufficiently, add in a challenge to your day, in addition to preventing injuries.

You can start with 50 Jumping Jacks and add in movements and stretches that focus especially on the areas that you will work the most during training.

Click here for the the third week of daily workouts.

Click here for the the fourth week of daily workouts.

You choose the time you can spare for each workout or let a fitness timer count you down. We recommend the Velites Timer app!

DOWNLOAD ANDROID VELITES TIMER

DOWNLOAD IOS VELITES TIMER

Competition Jump Ropes, Protective Hand Grips+Wrist Wraps, Massage Balls & Repair Balms all the way from Spain

Velites make athlete-quality products for functional training, boxing & daily fitness.

at shop.lifebyequipe.com

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JUMP ROPE FIRE 2.0

The fastest and most responsive skipping rope for functional training, boxing and fitness. Your double unders mastered!

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Tested for weight, speed and smoothness, this Velites Fire 2.0 jump rope is made to move and last, built to help you find your flow and unlock your potential.

Flow like never before #JumpAndFlow

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HAND GRIPS

No more ripped hands, no more wrist pain. 3-layer protection for pull-up grip and joint protection for weight lifting

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CORE WRIST PROTECTION

Adjustable 2-layered wrist wraps. Protect your wrists and prevent wrist pain. You move, they don't!

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REPAIRING CARE BALM

Organic 100% natural balm to repair and regenerate your skin fast! Love your sport without the pain of torn skin.

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MOBILITY MASSAGE BALL

Relieve muscle tension and improve your mobility with this self massage system made from high quality rubber.

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