HOME WORKOUTS

TRAIN WITH ALLAN

HOME WORKOUTS

TRAIN WITH ALLAN

Plan for Workout

There is no constraint if you have no gym equipment at home. Absolutely no stress in doing your workouts! Due to the lockdown, many of us have no access to gyms or fitness centres. This program will help keep your fitness levels at an all time high. These workouts will ensure that you maintain your muscle growth and help you get leaner & fitter. It is designed to suit your current fitness level and future goals. It is guaranteed to assisit in maintaining and achieving your desired bodyshape along with boosting your immunity.

Plan for Workout

There is no constraint if you have no gym equipment at home. Absolutely no stress in doing your workouts! Due to the lockdown, many of us have no access to gyms or fitness centres. This program will help keep your fitness levels at an all time high. These workouts will ensure that you maintain your muscle growth and help you get leaner & fitter. It is designed to suit your current fitness level and future goals. It is guaranteed to assisit in maintaining and achieving your desired bodyshape along with boosting your immunity.

WORKOUTS

Bodyweight training, weight training, functional training, endurance training, core training

WORKOUTS

Bodyweight training, weight training, functional training, endurance training, core training

AVERAGE DURATION

45 – 60 mins

AVERAGE DURATION

45 – 60 mins

EQUIPMENTS

Dumbells, resistance bands, skipping ropes, or odd objects such as bag filled with books as weight

EQUIPMENTS

Dumbells, resistance bands, skipping ropes, or odd objects such as bag filled with books as weight

DIFFICULTY

Scalable 

DIFFICULTY

Scalable 

INTENSITY

Moderate – High Intensity

INTENSITY

Moderate – High Intensity

Sample workout

Sample workout

Monday

1) Warm up:

3 rounds

Dynamic calf stretch (straight arm plank position, walk heels into

ground to feel stretch in lower leg) x 20 repMs

Hollow Rocks x 20

Doorway Pec Opener (forearm against doorway at right angles.

Gently twist away from the arm being stretch

20 rear lunges .

Conditioning “Zachary Tellier”

For Time:

20 Burpees .

25 Push-Ups

10 Burpees On 24

25 Push-Ups Emom x 12

50 Lunges Min 1 – 50 double unders

10 Burpees Min 2 – 4 wall climbs

25 Push-Ups Min 3 – 30 lateral jumps

50 Lunges Min 4 – 15 tricep dips (Scale: 100

single skips, reduce wall climb range

maintaining tight midline, reduce jump height,

scale dips to chair or stair dips)

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 air squats (Cap 30 mins)Ohend

 

Cool Down

Cobra stretch 2 mins (if this is too intense perform the stretch on

your forearms instead of your hands)

Lying quad stretch x 1 min each leg (lay on your

side, hold your heel to your butt. Aim to squeeze your glute

and have full hip extension during this stretch)

Static Doorway Stretch x 1 min each arm

(perform in the same set as the warm up

exercise but hold in a static pose this time)

 

3)Metcon

– 12/10/8/6/4/2.

– Dumbbell Power cleans.

– Dumbbell Front squats.

– Burpee over dumbbell.

– 50 DU at the end of each set

Tuesday

On 0

Emom x 10

Ms in 1 – 40 second plank

Min 2 – 40 second wall squat (at parallel) (Scale: Reduce times to

ensure exercises are unbroken)

on 11

Emom x 12

Min 1 – 30 second side plank (right)

Min 2 – 30 second side plank (left)

Min 3 – 10 cossak squat each way

(Scale: perform the side plank on knee ensuring

full hip extension, reduce cossak squat depth)

On 24

Emom x 12

Min 1 – 50 double unders

Min 2 – 4 wall climbs

Min 3 – 30 lateral jumps

Min 4 – 15 tricep dips (Scale: 100 single skips,

reduce wall climb range maintaining tight

midline, reduce jump height, scale dips to chair or stair dips)

Monday

1) Warm up:

3 rounds

Dynamic calf stretch (straight arm plank position, walk heels into

ground to feel stretch in lower leg) x 20 repMs

Hollow Rocks x 20

Doorway Pec Opener (forearm against doorway at right angles.

Gently twist away from the arm being stretch

20 rear lunges .

Conditioning “Zachary Tellier”

For Time:

20 Burpees .

25 Push-Ups

10 Burpees On 24

25 Push-Ups Emom x 12

50 Lunges Min 1 – 50 double unders

10 Burpees Min 2 – 4 wall climbs

25 Push-Ups Min 3 – 30 lateral jumps

50 Lunges Min 4 – 15 tricep dips (Scale: 100

single skips, reduce wall climb range

maintaining tight midline, reduce jump height,

scale dips to chair or stair dips)

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 air squats (Cap 30 mins)Ohend

 

Cool Down

Cobra stretch 2 mins (if this is too intense perform the stretch on

your forearms instead of your hands)

Lying quad stretch x 1 min each leg (lay on your

side, hold your heel to your butt. Aim to squeeze your glute

and have full hip extension during this stretch)

Static Doorway Stretch x 1 min each arm

(perform in the same set as the warm up

exercise but hold in a static pose this time)

 

3)Metcon

– 12/10/8/6/4/2.

– Dumbbell Power cleans.

– Dumbbell Front squats.

– Burpee over dumbbell.

– 50 DU at the end of each set

Tuesday

On 0

Emom x 10

Ms in 1 – 40 second plank

Min 2 – 40 second wall squat (at parallel) (Scale: Reduce times to

ensure exercises are unbroken)

on 11

Emom x 12

Min 1 – 30 second side plank (right)

Min 2 – 30 second side plank (left)

Min 3 – 10 cossak squat each way

(Scale: perform the side plank on knee ensuring

full hip extension, reduce cossak squat depth)

On 24

Emom x 12

Min 1 – 50 double unders

Min 2 – 4 wall climbs

Min 3 – 30 lateral jumps

Min 4 – 15 tricep dips (Scale: 100 single skips,

reduce wall climb range maintaining tight

midline, reduce jump height, scale dips to chair or stair dips)

HOME WORKOUTS

RS. 2000

There is no constraint if you have no gym

equipment at home. Absolutely no stress in

doing your workouts! Due to the lockdown,

many of us have no access to gyms or fitness

centres. This program will help keep your

fitness levels at an all time high.

HOME WORKOUTS

RS. 2000

There is no constraint if you have no gym

equipment at home. Absolutely no stress in doing your workouts!

Due to the lockdown, many of us have no ac

cess to gyms or fitness centres.

This program will help keep your fitness levels at an all time high.

These workouts will ensure that you maintain your muscle

growth and help you get leaner & fitter. It is designed to suit your current fitness level and future goals.

It is guaranteed to assisit in maintaining and

achieving your desired bodyshape along with boosting your immunity.

Testimonials

I have been a member of Allan’s for almost a year now. The workouts have also been very consistent since the time this Covid lockdown began.The workouts have been 5 days a week although it has been a lot of bodyweight training you can never estimate the kind of training he has been giving us. It has always been challenging, Allan uploads alll the “WOD” on the WhatsApp group.The coaches have always pushed us to the our extremes and encouraged us to complete the workouts. There is definitely been an increasing in our mobility, flexibility and the overall strength. The workout are very concise & it is not more than 45 minutes… So, one definitely can take out 45 minutes from some part of your day to work towards your overall health…I hope you’ll will atleast give it a shot and atleast join for a trial! All thanks to Allan and his team ! Cheers guys.

 

Maneet Singh

I have been a member of Allan’s since June 2019…So, its almost 10 months & I  have really enjoyed it and it has really benefitted me, in terms of my fitness levels. Allan is very innovative in the “WOD” that he gives us and the coaches, Rishabh and Kunal, are very dedicated. They really push you to your extreme & get the best out of youI am really thankful that in these tough times of COVID, Allan has been there and he is been motivating us for the workouts and sending the WODs on the WhatsApp group and taking these Zoom classes online. I have been regularly attending these classes and the coaches are great and i really appreciate how innovate & that they give us home workouts without any heavy duty gym equipments and any kind of weights. I love doing cross functional training with them. Thank you.

 

Vinay Kedia

I am from Bengaluru & I would  like to share my experience about training with Allan Thomas. So a month ago, I was very hesitant about working out from home simply because i had no access to a gym or weights. Allan has helped me figure out that with a well curated workout like his, you dont really need to be at the gym everytime to condition your body and see results. Its been just over a month since  I have been working with Allan and I have already started seeing such great changes in my body, his workouts are so well curated especially for me because I have gone through a axial reconstruction surgery few months back and my movements were already restricted. Allan helped me figure out what I can and what I can’t do and by gradually working around my comfort zone a little bit to make me comfortable and ensure that I do not injure myself. I am also pushing myself to get the results i want .I think its been a really holistic experience for me especially because Allan’s there to push me, encourage me along with other members from his Mumbai centre on our online classes where everyone is motivating each other so its a really nice experience working with them and i honestly can’t wait to continue and work more with Allan. Its been a great experience and I’ll see you soon at the box! Thanks Allan and to his team !

 

Ritvik Roy (Bengaluru)

I have been training with Allan before & even during this lockdown with the dailu workout schedules from him. And, its been amazing…I am getting great results and the workout is being done through Zoom calls with them and I’m shocked & pleasantly surprised since I never knew that home workouts could also be so exciting and energizing with some weights and a watter bottle! The workout schedules is so amazing, super fun and very exhausting too. I am loving it. My strength and muscles have been developing and improving a good pace. I am sure once the lockdown is over, I am going to be super muscular and much more. I would like to actually specially thank Allan and his team for keeping me continously motivated even during the lockdown. Thanks a lot!

 

Mayank Goenka

Testimonials

I have been a member of Allan’s for almost a year now. The workouts have also been very consistent since the time this Covid lockdown began.The workouts have been 5 days a week although it has been a lot of bodyweight training you can never estimate the kind of training he has been giving us. It has always been challenging, Allan uploads alll the “WOD” on the WhatsApp group.The coaches have always pushed us to the our extremes and encouraged us to complete the workouts. There is definitely been an increasing in our mobility, flexibility and the overall strength. The workout are very concise & it is not more than 45 minutes… So, one definitely can take out 45 minutes from some part of your day to work towards your overall health…I hope you’ll will atleast give it a shot and atleast join for a trial! All thanks to Allan and his team ! Cheers guys.

 

Maneet Singh

I have been a member of Allan’s since June 2019…So, its almost 10 months & I  have really enjoyed it and it has really benefitted me, in terms of my fitness levels. Allan is very innovative in the “WOD” that he gives us and the coaches, Rishabh and Kunal, are very dedicated. They really push you to your extreme & get the best out of youI am really thankful that in these tough times of COVID, Allan has been there and he is been motivating us for the workouts and sending the WODs on the WhatsApp group and taking these Zoom classes online. I have been regularly attending these classes and the coaches are great and i really appreciate how innovate & that they give us home workouts without any heavy duty gym equipments and any kind of weights. I love doing cross functional training with them. Thank you.

 

Vinay Kedia

I am from Bengaluru & I would  like to share my experience about training with Allan Thomas. So a month ago, I was very hesitant about working out from home simply because i had no access to a gym or weights. Allan has helped me figure out that with a well curated workout like his, you dont really need to be at the gym everytime to condition your body and see results. Its been just over a month since  I have been working with Allan and I have already started seeing such great changes in my body, his workouts are so well curated especially for me because I have gone through a axial reconstruction surgery few months back and my movements were already restricted. Allan helped me figure out what I can and what I can’t do and by gradually working around my comfort zone a little bit to make me comfortable and ensure that I do not injure myself. I am also pushing myself to get the results i want .I think its been a really holistic experience for me especially because Allan’s there to push me, encourage me along with other members from his Mumbai centre on our online classes where everyone is motivating each other so its a really nice experience working with them and i honestly can’t wait to continue and work more with Allan. Its been a great experience and I’ll see you soon at the box! Thanks Allan and to his team !

 

Ritvik Roy (Bengaluru)

I have been training with Allan before & even during this lockdown with the dailu workout schedules from him. And, its been amazing…I am getting great results and the workout is being done through Zoom calls with them and I’m shocked & pleasantly surprised since I never knew that home workouts could also be so exciting and energizing with some weights and a watter bottle! The workout schedules is so amazing, super fun and very exhausting too. I am loving it. My strength and muscles have been developing and improving a good pace. I am sure once the lockdown is over, I am going to be super muscular and much more. I would like to actually specially thank Allan and his team for keeping me continously motivated even during the lockdown. Thanks a lot!

 

Mayank Goenka

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