Graduate Wellness Team

Workout Plan
At-home Exercises
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Welcome to our
5-day bodyweight
workout program!
BY THE GRADUATE WELLNESS
TEAM

A few notes before we begin:

1. Rest days are very important! If you are sore after

a workout, let yourself heal before diving into the
next one. We recommend light movement like
walking or stretching in the meantime.
2. This program is just a guide--feel free to adjust it
to your workout style and preferences.

Disclaimer: The information available to you in this booklet is for educational

and informational purposes only and is made available to use as a self-help
tool for your own use. While we draw on our prior expertise and background
in many areas, the McMaster graduate wellness team members are not
medical practitioners or fitness professionals. By using this guide, you
acknowledge that you understand the risks of injury that may occur during
exercise. Please consult your physician about any concerns before starting a
fitness program.
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5-Day Bodyweight Program

Day Activity Link/Go to

1 HIIT routine Pages 4-5

2 Bodyweight - Upper Body Page 6

3 Pilates Fitness Blender

4 Bodyweight - Lower Body Page 6

5 Yoga Option 1: 20-minute Flow

5 Yoga Option 2: Desk Yoga

Remember to warm-up before and cool-down after each workout to

prevent injuries and improve flexibility!

Warm-up options: go to Page 4 | 6-minute warm-up video

Cool-down options: 15-minute full-body stretch | Printable stretching routine
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Bodyweight, Cardio-based
HIIT Workout
1. Begin with a warm-up

Timing: 20 seconds per exercise

Activity Description

High knees and Run on the spot and bring your knees up as high as you can. Alternate
glute kicks with butt kicks, making sure you land gently on the balls of your feet.

Stand with your feet hip-width apart. Lower your back to a full squat
Squat pulse position and continue the dipping movement.
Start in a high plank position with your shoulders stacked directly over
your wrists, hands placed shoulder-width apart, and your core
Mountain climbers engaged. Drive your left knee in toward your chest, then quickly step it
back to plank position. Immediately drive the right knee in toward
chest, then quickly step it back. Continue to alternate.
Lie on your back with your arms by your sides, your knees bent, and
your feet planted on the ground. Squeeze your glutes, press through
Glute bridge your heels, and drive your hips up so you form a straight line from your
knees to your shoulders. Hold for a second at the top of the move,
then lower slowly.
Raise your arms up overhead and rotate them in backward circles.
Arm circles Then, rotate your arms in forward circles.

Jump your legs spread wide and your hands overhead, and then return
Jumping jacks with your feet together and arms at the sides.
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2. HIIT workout
Choose 6 exercises and follow this timing:
Lap 1 Lap 2
5 sets of each exercise Same exercises, same rest
(consecutively) with a 10 sec. 1 minute between each set, but the
rest between each set. timing is reversed.

hydration

Set 1: 20 sec. break Set 1: 28 sec.

Set 2: 22 sec. Set 2: 26 sec.
Set 3: 24 sec. Set 3: 24 sec.
Set 4: 26 sec. Set 4: 22 sec.
Set 5: 28 sec. Set 5: 20 sec.

Exercises to choose from Video Description

High plank with shoulder taps https://www.youtube.com/watch?v=afflOr1Bc3E

Butterfly sit-ups https://www.youtube.com/watch?v=O4_u-dOYBA0

Ice skaters https://www.youtube.com/watch?v=cRnNVL90iKo
Bicycle crunches https://www.youtube.com/watch?v=Jt4u85o3b4c
Lateral shoot throughs https://www.youtube.com/watch?v=UxRqigbUBdo
Superman reaches https://www.youtube.com/watch?v=QrqaHMROr4I

Burpees https://www.youtube.com/watch?v=TU8QYVW0gDU

Russian twists https://www.youtube.com/watch?v=JyUqwkVpsi8

Bear crawls https://www.youtube.com/watch?v=t8XLor7unqU
Flutter kicks https://www.youtube.com/watch?v=ZB1SwBRVLCc
Push-ups https://www.youtube.com/watch?v=FaIpD_zfrJI
V sit-ups https://www.youtube.com/watch?v=7UVgs18Y1P4
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Bodyweight/Household
Equipment Workout
Upper Body Day
Exercise Sets Reps Rest

Pushups 4 12 60

Tricep Dips 4 15 60

Inchworm 4 12 45

Plank Delt Taps 4 15/arm 45

Finisher:
3 30 seconds 60
Burpees

Lower Body Day

Exercise Sets Reps Rest

Reverse Lunge 4 15/leg 60

Hip Thrust 4 20 60

Side Lunge 4 20/leg 60

Pulse Squat 4 25 45

Calf Raises 4 25 30
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Comments or
concerns?
Get in touch with us at healthpr@mcmaster.ca