Friday Workout 9

Today’s Friday Workout gets itscue from thisWednesday’s post. That means we get to do squat, pushup and plank variations! Please watch Wednesday’s video for some important cues on those exercises. You can see it here:

Number 1 Mistake For Three Home Workout Exercises

Today’s workout features those exercises with some fun variations.

Take a look!

4-5 sets of 10 reps
Squat w/ OH Reach
Lateral Lunge w/hold
Rolling Plank

6 sets of 15 sec on 15 sec off
Upper Body Running

The Number 1 Mistake For Three Home Workout Exercises

Seeing as how everyone’s been exercising at home for a little while now, I know there are three exercises that just about everyone is doing.

Squats, pushups and planks.

Not coincidentally three of the best exercises you can do for your whole body.

Today I wanted to point out the three main mistakes I see with these exercises so that you get more out of them.

Mitch Rothbardt, CPT, Egoscue PAS, PN Level 2
Castro Valley Fitness
2861 Grove Way

Friday Workout 4


It’s been a little while since we’ve done a good old-fashioned strength based workout so here we go!

It would be great if you could wrangle up a heavy backpack or maybe a filled up milk jug if you don’t have any weights at home.

Here We Go!

Squats – 4 sets of 8-12

Pushups – 4 sets As Many Reps As Possible

Good Mornings 3 sets of 8-12

Split Squat/Reverse Lunge 3 sets of 10 or One Leg Stand 30s ea leg

Hooklying Reverse Presses 3 sets of 15

(Do Above 3 Exercises as a Circuit)

Plank 3 sets of 30-45s

Let me know if you have any questions.

Stay safe!

Mitch Rothbardt

Castro Valley Fitness