Kevin Knockaert Coaching

Training

Covid - 19 Home Workout

Body Recomposition Equipment: None

Theoretical Training Matrix

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Full Body 1 Conditioning Full Body 2 Rest Full Body 1 Conditioning Full Body 2
Week 2 Rest Full Body 1 Conditioning Full Body 2 Rest Full body 1 Conditioning
Week 3 Full Body 2 Rest Full Body 1 Conditioning Full Body 2 Rest Rest

Exercise Sets Reps Tempo Rest

Full Body 1

A1 Lat Pulldown - Towel 4 15 4 0 1 0 10

A2 Push-Up - Diamond 4 15 3 0 1 1 60
B1 Split Squat - Bulgarian 4 15 3 1 1 0 10
B2 Glute Bridge - Single Leg 4 15 3 0 1 2 60
C1 Shoulder Press - Towel 3 20 3 0 1 1 10
C2 Dips - Chair - (Legs Elevated) 3 0-1 RIR 3 0 1 1 60
D1 Lunge - Alternated - Stepping 3 25 3 0 X 0 10
D2 Calf Raise 3 25 2 0 1 1 60

Full Body 2 - German Body Composition

A1 Squat - Sissy 4 15 4 1 X 0 10
A2 Row - Towel 4 15 3 0 3 1 60
B1 Wall-Sit 4 30 Sec / 10
B2 Push-Up - Dead-Stop 4 0-1 RIR 3 0 1 1 60
C1 Lunge - Jumping 3 20 / 10
C2 Lateral Raise - Water Bottle 3 20 3 0 1 2 60
D1 Plank Walk - Lateral 3 15 Each Side / 10
D2 Leg Raise - Hip Raise 3 20 3 0 1 1 30

Conditioning

A1 Burpee 7 E M O M /
A2 Squat - Bodyweight 18 Minutes EMOM 21 E M O M /
A3 Crunch - Tuck 14 E M O M /

B1 Push-Up - Decline 6 2 0 X 0 /
B2 Superman 6 1 0 1 2 /
AMRAP 20 Minutes
B3 Squat Jump - In & Out 12 / /
B4 Crunch - Bicycle 12 / /

💪 Kevin Knockaert Coaching

✉ KKCoaching@outlook.be
🖥 www.KKCoaching.be
 Kevin Knockaert Coaching
Training

Exercise Exercise Guide

Full Body 1

A1 Lat Pulldown - Towel https://www.youtube.com/watch?v=NXHB2YufNOo

A2 Push-Up - Diamond https://www.youtube.com/watch?v=J0DnG1_S92I
B1 Split Squat - Bulgarian https://www.youtube.com/watch?time_continue=13&v=4-qkLYDckys&feature=emb_title
B2 Glute Bridge - Single Leg https://www.youtube.com/watch?v=yFNjwkUNIao&t=56s
C1 Shoulder Press - Towel https://www.youtube.com/watch?v=y-bxfSo7P0g
C2 Dips - Chair - (Legs Elevated) https://www.youtube.com/watch?v=y98CcLGwi3I
D1 Lunge - Alternated - Stepping https://www.youtube.com/watch?v=GJUjZ9ypp-k&t=21s
D2 Calf Raise https://www.youtube.com/watch?v=TcAzkqq6ESA

Full Body 2 - German Body Composition

A1 Squat - Sissy https://www.youtube.com/watch?v=Kwcpzy1C6UE

A2 Row - Towel https://www.youtube.com/watch?v=basCkYP5fPk
B1 Wall-Sit https://www.youtube.com/watch?v=y-wV4Venusw
B2 Push-Up - Dead-Stop https://www.youtube.com/watch?v=vUVBHa2RZrM
C1 Lunge - Jumping https://www.youtube.com/watch?v=y7Iug7eC0dk
C2 Lateral Raise - Water Bottle https://www.youtube.com/watch?v=dr8ItbfGAVE
D1 Plank Walk - Lateral https://www.youtube.com/watch?v=3TKAfwjac_0
D2 Leg Raise - Hip Raise https://www.youtube.com/watch?v=-SNWwnBJEKM

Conditioning

A1 Burpee https://www.youtube.com/watch?v=wS4OsJ4yzx4
A2 Squat - Bodyweight https://www.youtube.com/watch?v=C_VtOYc6j5c
A3 Crunch - Tuck https://www.youtube.com/watch?v=jXhCVgNYDow

B1 Push-Up - Decline https://www.youtube.com/watch?v=PXIpw1JD4qw

B2 Superman https://www.youtube.com/watch?v=z6PJMT2y8GQ
B3 Squat Jump - In & Out https://www.youtube.com/watch?v=ZAK9zuAmEgM
B4 Crunch - Bicycle https://www.youtube.com/watch?v=9FGilxCbdz8

💪 Kevin Knockaert Coaching

✉ KKCoaching@outlook.be
🖥 www.KKCoaching.be