Downloadable Week 9 and 10 Outdoors And Home Training Plan By Velites

Daily workouts you can perform at home and outdoors.

These workouts have been upgraded so that if you are training outdoors following government guidelines, these exercises can also be followed.

Here's the ninth and tenth weeks of FREE downloadable daily workouts.

Hand Griops No more ripped hands, no more wrist pain. Ergonomic, 3 layer patented & breathable hand grips for a perfect grip during pull-ups and joint protection during burpees or weight lifting

Most of us won't have sprung floors like the gym and if you are training outdoors, uneven surfaces can give your hands a bit of a battering. Give the Velites Shell Flexy Hand Grips a try - available at

They have 3 layers to help:

  • improve the grip while you are training

  • reduce the impact on your hands

  • be resistant to friction.

Not already tried the first 8 weeks of workouts?

Find week 1-2 workouts here.

Find week 3-4 workouts here.

Find week 5-6 workouts here.

Find week 7-8 workouts here.

Click here for the the ninth week of daily workouts.

Downloadable Week 9 and 10 Outdoors And Home Training Plan By Velites

Click here for the the tenth week of daily workouts.

Downloadable Week 9 and 10 Outdoors And Home Training Plan By Velites

The workouts are split into 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!!

If you feel strong you can perform both the same day!

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.

ALWAYS REMEMBER TO WARM UP: spend 10-15 mins 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.

Downloadable 7-Day Stay-At-Home Training Plan By Velites

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



Competition Jump Ropes, Protective Hand Grips + Wrist Wraps,

Massage Balls & Repair Balms

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