Rock Steady Workout Videos
Welcome to your go-to space for fun, effective, and accessible at-home workouts! We have put together three complete training sessions—an Arm Day, a Leg Day, and a HIIT workout—each including its own warm-up and cool-down to help you move safely and confidently. Please make sure you have enough space and proper support before you begin; you are responsible for your own safety and choices outside of the gym. There are some modifications included but if something does not feel good, avoid doing that exercise, or feel free to reach out at any time! With that said, dive in, have fun, be safe, and work hard—you’ve got this!
Leg Day!
1. SQUATS/JUMPING JACKS
• SQUATS-Use a chair or wall and reduce your depth
• JUMPING JACKS-Switch to step jacks (one foot and one arm at a time).
2. HEAVY BAGS/PUSH-UPS
• HEAVY BAGS-Stay in place.
• PUSH-UPS-use wall, chair, or kneel.
3. FOCUS MITTS
• Stay in place
4. SINGLE LEG HIP HINGE/BALANCE
• **USE A CHAIR OR WALL FOR STABILITY**
5. HIP ABDUCTIONX20/BICYCLES
• HIP ABD-do less repetitions
• BICYCLES-only include legs, have an object for under your head
6. CLAM SHELLSx20/BOAT HOLD
• CLAM SHELLS-do less repetitions
• BOAT HOLD-bend knees, elevate head
7. DONKEY KICKS/PLANK
• DONKEY KICKS-if hurting wrists move to forearms, reduce range of motion, cushion for under knees
• PLANK-chair or wall, elbows make movement harder
COOLDOWN
Arm Day!
WARMUP
1. IYT/FAST FEET
• IYT-use a wall for cueing.
• FAST FEET-slow down pace or use a chair for stability.
2. HEAVY BAGS/PUSH-UPS
• HEAVY BAGS-Stay in place.
• PUSH-UPS-use wall, chair, or kneel.
3. FOCUS MITTS
• Stay in place
4. ARM CIRCLES/ARM CRAWLS
• Take breaks.
• Bend arms at elbows to shorten the lever
5. WEIGHTED ARMSx10
• Focus on form, if your form is bad go down in weight!
• Overhead press-if arms cannot reach far overhead tilt the weights forward and make it more of a chest press
• Bicep Curls
• Front Raise
• Tricep Extension
• Lateral Raises/Chickens
• Rows
COOLDOWN
HIIT-Workout
(high-intensity interval training)
For the Saturday Slayers—and Anyone Ready to Bring the Heat! 🔥💪
WARMUP
1. Burpees
• Try using a chair or a wall for support if needed.
2. Jumping Jacks
• Switch to step jacks (one foot and one arm at a time).
3. Alternating Lunges
• Use static lunges instead.
• Hold onto a chair for balance.
4. Fast Feet
• Slow the pace down.
• Use a chair for stability if needed.
5. High Knees
• Slow it down and reset your balance after each knee lift.
• Or use a chair for support.
6. Hurdle Side Steps
• Shorten the step distance.
• Slow it down or use a chair for stability.
7. Squats / Jump Squats
• For squats: Use a chair or wall and reduce your depth.
• For jump squats: Try squat pulses or increase power on the rise without jumping.
COOLDOWN