H O M E WO R K O U T
GUIDE
HOME WORKOUT
GUIDE
This home workout guide has
been put together to illustrate to
you how you can keep in shape
when you are absent from the
gym. With the Coronavirus
affecting us all right now, your
gym may be closing down soon if
it hasn't already done so. I have
put together a number of
workouts to help keep you fit
whilst not having access to gym
equipment. I have split the
workouts in to 3 sections.
Section one focuses more on HIIT
workouts. The aim of these
workouts are to keep your
cardiovascular fitness up, but they
do still serve a purpose for cutting
body fat if that is a goal of yours.
The second section has more of a
focus on trying to maintain your
muscle mass, the workouts involve
high repetitions of fairly basic
exercises but they are key to you
holding on to your shape.
The third and final section is all
core! I have put together a
number of core workouts that
will work your abs hard. The
Core workouts are roughly
10-15minutes long but they can
be adjusted to suit your fitness
levels. You can pair them with the
workouts in sections 1 or 2 to
create longer sessions.
@CyrusSavi
Table Of Content
P 1 - INTRODUCTION
P 2 - TERMI NOLOGY
P 3 - HIIT WORKOUTS
P 8 - TEM PO
P 9 - EXERCI SE EXECUTI ON & REST PERIODS
P 10 - BODYWEIGHT HYPERTROPHY SESSIONS
P 12 - CORE WOR KOUTS
P 17 - M OVEMENT & RECOVERY
P 18 - THA NKYOU
P.19 - LEGA L DISCLAIMER
@CyrusSavi
INTRODUCTION
Firstly I want to thank you for downloading this home workout guide. I hope
that it is useful for you, especially with what is going on in the world right now.
The workouts I have incorporated within this guide are all workouts that I
have done and workouts which some of my clients have done in the past. They
are tried and tested. I have set the workouts at an intermediate level, but if
you don’t find them challenging enough or you find them too challenging, you
can adjust the workouts to suit your fitness level.
A number of the workouts in this guide do include the use of some equipment
that can be used at home, such as: skipping ropes, resistant bands etc.
However, the majority of the workouts are mainly just using your own
bodyweight.
The workouts are split in to 3 different sections - HIIT, Hypertrophy and
Core. They are not in any particular order, as a result you can pick and
choose what workouts to do on any given day. I do make recommendations
along the way, and there are ways you can incorporate a session from each
section in to one long workout.
I hope you enjoy the workouts, and if you are interested in having me as your
Online Coach, please don’t hesitate to get in touch. You can email me on
info@[Link] or message me via Instagram - @cyrussavi. Alternatively,
you can check out my website - [Link]. If you can post yourself
doing my home workouts and tag me in your videos or posts that would be
awesome!
Good luck!
Cyrus
PAGE 1 @CyrusSavi
TERMINOLOGY
EMOM - (which stands for every minute on
the minute) is a type of interval workout
where you perform a specific exercise at the
start of every minute for a set amount of
time. The quicker you perform the set
amount of reps within the minute, the longer
you have to rest for the duration of that
minute. For example, if you see you have to
perform 20 press ups in minute 1, if you do
them in 30 seconds, you will have a further
30 seconds to rest.
AMRAP - Defined as an abbreviation that
means "as many reps as possible," meaning to
do a circuit of exercises as many times as
possible within a specific period of time. So
when you see I have put together a set
amount of exercises and reps within 1 round,
your aim is to perform as many of these
rounds within the given time frame that I
have specified.
SUPERSET - When you see A1/A2, C1/
C2, D1/D2, this is a superset. Perform the
first exercise and then the second one
straight after with no rest in between
exercises. Rest for the suggested time after
the second exercise (A2, C2 etc).
TRISET - When you see B1/B2/B3, this is a
tri set. Similar to a superset but with one
additional exercise. Perform all 3 exercises
simultaneously and then rest for the
suggested time before moving on to your
next set.
PAGE 2 @CyrusSavi
HIIT WORKOUTS
WORKOUT 1. EMOM
Min 1 – 20 squat jumps
Min 2 – 20 Alternate jump lunges
Min 3 – 20 Burpees
3 minute rounds. Complete 10 rounds = 30 minute session
Progression – Add sets or reps on.
Regression – Reduce sets or reps.
WORKOUT 2. CIRCUITS
30 seconds Mountain climbers
30 seconds Box jumps
30 seconds BW squats
30 seconds High knee sprints
1 minute rest
3 minute rounds. Complete 10 rounds = 30 minute session
Progression – Add time to exercises or increase amount of
rounds.
Regression – Reduce time per exercise or decrease amount
of rounds.
PAGE 3 @CyrusSavi
WORKOUT 3. CLASSIC HIIT
You can do various exercises for this method. Here are a couple of
exercises where you can really feel the burn when you have limited
equipment.
Exercises - Outside sprints, High knee on the spot sprints, Burpees,
Mountain climbers, Skipping sprints, Skipping double unders, Squat
jumps, Alternate jumping lunges, Box jumps, Step ups, Outdoor cycling
sprints.
Choose one of the exercises above and follow the steps below:
40 seconds on (80-100% max effort), 20 seconds off (resting period)
1 minute rounds. Complete 25 rounds.
Progression – Add more rounds or reduce the resting time (e.g. 45
seconds on, 15 off)
Regressions – Reduce number of rounds or increase resting time (e.g.
30 seconds on, 30 off)
PAGE 4 @CyrusSavi
WORKOUT 4. SKIPPING
1 minute skipping (High intensity, 70-100% Max effort)
30 second rest
1 round. Repeat 20 rounds = 30 minutes
Progression – Increase rounds or increase the amount of time
you skip for (e.g. 1.15min skipping, 15 second rest)
Regression – Reduce rounds or reduce the amount of skipping
time (e.g. 45 second skipping, 45 second rest)
PAGE 5 @CyrusSavi
WORKOUT 5. AMRAP
20 Burpees
20 Squat jumps
20 Alternate jump lunges
20 Press ups
20 Abdominal Jackknifes
1 round. Complete as many rounds as possible within 30 minutes.
Progression – Increase the amount of reps per exercise or increase
the overall time e.g. 35 minute time cap.
Regression – Reduce the amount of reps per exercise and lower the
overall time e.g 25 minute time cap.
WORKOUT 6. 3 MINUTE BURNER
30 sec Mountain climbers
30 sec Shoulder touch plank
30 sec Burpees
30 sec Squat jumps
30 sec Press ups
30 sec Alternate heel touches
1 min rest
1 round = 4 minutes. Complete 7 rounds = 28 minutes
Progression – Increase number of rounds
Regression – Reduce number of rounds
PAGE 6 @CyrusSavi
WORKOUT 7. ANOTHER EMOM
Min 1 – 20 Backward lunges(10 each leg)
Min 2 – 20 Burpees
Min 3 – 20 Box jumps
Min 4 – 20 Press ups
Min 5 – 20 Abdominal crunches
5 minute rounds. Complete 6 rounds = 30 minutes
Progression – Increase reps or rounds
Regression – Reduce reps or rounds
WORKOUT 8. AMRAP 2
20 Push ups
20 Abdominal pendulums
20 Burpees
20 Squat jumps
30 second High knee sprint
1 round. Complete as many rounds as possible within 30 minutes.
Progression – Increase the amount of reps per exercise or increase
the overall time e.g. 35 minute time cap.
Regression – Reduce the amount of reps per exercise and lower the
overall time e.g 25 minute time cap.
PAGE 7 @CyrusSavi
BODYWEIGHT HYPERTROPHY
SESSIONS
TEMPO
This is an incredibly important factor to take in to
consideration when performing the exercises in this
next section. For me, tempo was something that I
never really used to consider. I would go to the gym
and just perform the set amount of reps without even
thinking about how long it took for me to perform a
set. Now I focus on making sure my reps last 5
seconds. 2 seconds accounts for the eccentric phase
of the exercise, 1 second accounts for the pause
before moving on to the concentric phase of the
exercise which is 2 seconds.
Eccentric phase - The movement which is taken to
lower the weight (negative portion of the movement).
For example, lowering your body to the ground when
performing a press up.
Concentric phase - The movement which is taken to
lift the weight (positive portion of the movement).
For example, moving your body away from the
ground when performing a press up.
Focusing on how long a repetition takes to perform
also helps improve your mind to muscle connection
which aids you to work the targeted muscle in a more
efficient way. The time the muscle is under tension is
the main reason why I am encouraging you to focus
on the time of your reps as this is a critical
component for the muscle to grow. Not only will the
increase in time under tension improve your muscle
growth but it will also ensure your form is in check
and allow you to dictate what weights are appropriate
for you to use.
Because the majority of the exercises in this guide are
bodyweight exercises, I want you to ensure you slow
down your repetitions, try to make each rep last 3-5
seconds. This paired with the high amount of reps will
ensure you feel the burn.
PAGE 8 @CyrusSavi
EXERCISE EXECUTION
It is essential that you are able to perform the correct technique for any given
exercise if you are going to achieve the benefits. Making sure you are
maintaining tension in the working muscle throughout the entire set of an
exercise is key. If you are struggling to maintain tension through every rep
throughout your set, then this is a sign that you will need to decrease the
amount of reps you are doing per set. Don’t worry if this is the case, it is
better to execute the exercise properly at less reps rather than to achieve the
pre set reps with poor form.
REST PERIODS
As this is mainly a bodyweight program, the reps for each set are quite high. I
suggest taking a rest/ recovery period between reps and sets of 60-90 seconds.
This is a good opportunity to re hydrate.
Progression – Increase the amount of reps per exercise/ increase length in
time of exercise/ increase sets.
Regression – Reduce the amount of reps per exercise/ reduce length in
time of exercise/ decrease sets.
PAGE 9 @CyrusSavi
WORKOUT 1. PUSH
Perform all reps and sets of each exercises before
moving on to the following exercise. Take a 60-90
second rest between each set.
A1 - 4x20 Elevated side to side press ups (10 each
side)
B1 - 4x20 Side to side press ups
C1 - 4x20 Narrow grip press ups
D1 - 4x20 Decline press ups (legs elevated on chair
or step)
E1 - 4x20 Tricep dips (hands on chair, legs on floor)
WORKOUT 2. PULL
A1 - 4x10 Wide grip pull ups
B1 - 4x10 Supinated grip chin ups
C1 - 4x20 Supinated grip resistant band bicep curls
D1 - 4x20 Resistant band hammer curls
PAGE 10 @CyrusSavi
WORKOUT 3. LOWER BODY
A1- 4x20 BW squats
B1 - 4x20 Forward lunges (10 each leg)
C1 - 4x40 Single leg Glute bridge (20 each leg)
D1 - 4x20 Chair assisted pistol squats (10 each leg)
E1 - 4x20 Bulgarian lunge (10 each leg, back leg
elevated on chair or step)
F1 - 4 sets of 30 second Invisible chair holds. Sit in
squat position for 30 seconds.
G1 - 4x20 Burpees to finish. 30 second rest in
between each round.
WORKOUT 4. FULL BODY
A1 - 3X20 Decline press ups
B1 - 3x15 Resistance band upright row
C1 - 3x20 (10 each arm) Alternate Resistance band
front raises
D1 - 3x10 Resistance band lateral raises (both arms
together)
E1 - 3x20 Resistance band supinated bicep curls
F1 - 3x20 Backward lunges (10 each leg)
G1 - 3x20 Resistance band Glute bridge
H1 - 4x1 minute mountain climbers (1 min rest
between each set)
PAGE 11 @CyrusSavi
CORE WORKOUTS
You will be working your core with a
number of the exercises that I have
incorporated in your HIIT workouts
and BW hypertrophy workouts,
especially in movements such as squats,
mountain climbers and burpees.
But for me, I like to isolate my core and
incorporate 10-15 minutes of various
exercises at the beginning or end of my
workouts. You can even do the core
workouts by themselves. I believe
improving your core strength benefits
you massively when it comes to lifting
weights. Having a strong, controlled
core improves your posture and
technique when it comes to performing
weight lifting and bodyweight exercises.
One of the best exercises that you can
do is the plank. There are many
variations of this – Shoulder touch
plank, side plank, one leg plank etc.
I have put together 3 example core
routines. I suggest pairing these with
either a HIIT workout or BW
Hypertrophy workout. You can either
start with the core workout or finish
with it.
PAGE 12 @CyrusSavi
NOTES
When you see A1/A2, C1/C2, D1/D2, this is a
superset. Perform the first exercise and then the
second one straight after with no rest in between
exercises. Rest for the suggested time after the second
exercise (A2, C2 etc).
When you see B1/B2/B3, this is a tri set. Similar to a
superset but with one additional exercise. Perform all
3 exercises simultaneously and then rest for the
suggested time before moving on to your next set.
Progression – Increase the amount of reps per
exercise/ increase length in time of exercise/ increase
sets.
Regression – Reduce the amount of reps per
exercise/ reduce length in time of exercise/ decrease
sets.
PAGE 13 @CyrusSavi
1. Core routine 1
A1 – Front plank for 60 seconds
A2 – Side plank (each side) 30 seconds each side
B1 – Bicycle Kicks for 30 seconds
B2 – Alternate Heel touches for 30 seconds
B3 – Lying Leg raises for 30 seconds
1 min rest
1 round. Complete 3 rounds before moving on to
section C
C1 – 12 Ab wheel roll outs
C2 – 20 Russian twists (weighted if you have a
dumbbell)
1 minute rest
1 round. Complete 3 rounds before moving on to
section D.
D1 – 30 second Jackknifes
D2 – 30 second Flutter kicks
1 minute rest
1 round. Complete 3 rounds.
PAGE 14 @CyrusSavi
2. Core routine 2
A1 – 60 second Weighted front plank (use any
home weights you may have)
A2 – Side plank (each side) 30 seconds each side
B1- 15 Lying leg raises
B2 – 20 Knee touches
B3 – 20 Pendulums
1 min rest
1 round. Complete 3 rounds before moving on to
section C.
C1 – 30 seconds Jacknife crossover
C2 – 30 seconds V sits
1 min rest
1 round. Complete 3 rounds before moving on to
section D.
D1 – 30 seconds Mountain climbers
D2 – 30 seconds Crisscross with legs raised
1 min rest
1 round. Complete 3 rounds.
.
PAGE 15 @CyrusSavi
3. Core routine 3
A1 – 60 second Front plank shoulder touches
A2 – Side plank (each side) 30 seconds each side
B1 – 15 Weighted crunches
B2 – 10 Hanging knee raises
B3 – 30 second Mountain climbers
1 min rest
1 round. Complete 3 rounds before moving on to
section C.
C1 – 30 second Knee touch crunch
C2 – 10 weighted Jackknifes
1 min rest.
1 round. Complete 3 rounds before moving on to
section D.
D1 – 30 second lying pendulum
D2 – 30 second bicycle kicks
1 min rest
1 round. Complete 3 rounds.
.
PAGE 16 @CyrusSavi
Movement
Humans are meant to move. It is important that during this time you still get outside of your home and
try to be on your feet as much as you can. As a minimum I suggest you aim to achieve 10,000
steps per day. This will aid you to burn a couple hundred extra calories per day, which is key
when if you are trying to lose body fat. Also, regular movement helps improve your
cardiovascular and pulmonary fitness, it aids in improving any existing joint or muscular pains that
you may have.
Recovery
This is one of the most important issues to consider when trying to obtain your desired physique.
This is something I used to ignore as I believed I could train 10 days in a row without any negative
consequence. This was completely wrong, and it was an example of over training. By over training, your
performance will decrease as you are not allowing your muscles to recover.
Sleep:
Making sure you have enough sleep every night is essential. Your sleep quality holds an equal amount of
importance. Sleep is the number one tool you have to help recover your body after working out in the
gym. A lack of sleep can have a negative impact on your Central Nervous System, immune system,
respiratory system, digestive system, cardiovascular system and endocrine system.
So, you ideally want to be getting 8 hours of sleep per night. And you want to switch your mind off a
couple of hours before you head to bed. Try to create a calm atmosphere in your home and reduce
the use of technology in the lead up to sleep.
Sports Massage:
I recommend trying to get a sports massage at least once a month. The benefits include increased
range of motion in the joints, increased flexibility, decreased muscle tension, decreased neurological
excitability, a decrease in muscle cramps and this all results in a better quality of sleep.
Stretching:
Make sure you stretch and cool down after your workouts. This will help decrease any muscle stiffness
and help to reduce your risk of injury.
PAGE 17 @CyrusSavi
THANK YOU
I want to thank you for downloading my
home workout guide. I believe the
workouts that I have programmed
incorporate a good balance of what you
can get done whilst working out from
home.
I have performed all of these workouts
myself many times and I know they
work. I have used them on a lot of
clients that have specified the need for
working out from home and they have
produced the results my clients were
seeking.
Hopefully you were able to take a
positive influence away from this
workout guide. Once you have
completed a couple of the workouts,
please do let me know how you got on. If
you enjoyed the workouts, and decide to
post about them on Instagram, please be
sure to tag me - @cyrussavi. Remember
to share with your friends and family as
well.
And if you want me as your Online
Coach, message me on
info@[Link] or DM me via
instagram - @CyrusSavi. Alternatively,
you can visit my website to sign up -
[Link].
PAGE 18 @CyrusSavi
Legal Disclaimer
The information provided by Cyrus Moosavi (Cyrus Savi) is not a substitute for direct,
personal, professional medical care and diagnosis. None of the meal plans or exercise routines
contained in the CyrusSavi Fitness workout programs (and associated documents - HIIT guide,
Core guide, Training manual, Nutritional guide or Home Workout Guide) should be
performed or otherwise used without clearance from your physician or health care provider
first. The information is no way intended as medical advice or as a substitute for medical
counselling.
The information contained within this document is not intended to provide specific physical or
mental health advice, or any other advice whatsoever, for any individual or company and
should not be relied upon in that regard. Cyrus Moosavi is a not medical professional and
nothing on this website should be misconstrued to mean otherwise.
There may be risks associated with participating in activities mentioned in training programs
for people in poor health or with pre-existing physical or mental health conditions. Because
these risks exist, you will not participate in any meal plan’s in Cyrus Savi’s Nutritional Guide if
you are in poor health or have a pre-existing mental or physical condition. If you choose to
participate in these risks, you do so of your own free will and accord, knowingly and
voluntarily assuming all risks associated with such dietary activities. These risks may also exist
for those who are currently in good health right now.
As with any exercise program you assume certain risks to your health and safety. Any form of
exercise program can cause injuries, and exercises in Cyrus Savi’s programs are no exception.
It is possible that you may become injured doing the exercises from Cyrus Savi’s programs,
especially if they are done with poor form.
If you choose to participate in these risks, you do so of your own free will and accord,
knowingly and voluntarily assuming all risks associated with such exercise activities. These risks
may also exist for those who are currently in good health right now.
Cyrus Moosavi (Cyrus Savi) is not a medical doctor. His advice in all the associated documents
downloaded with this document is not meant as a substitute for medical advice. You must
consult your doctor before beginning any meal plan or exercise program. You are using meal
plans and routines at your own risk and Cyrus Moosavi is not responsible for any injuries or
health problems you may experience or even death as a result of using Cyrus Savi’s training
programs and nutritional guidance.
It is to be made clear that Cyrus Moosavi is not responsible for any injuries or health
problems you may experience or even death as a result of using the associated training
programs and nutritional
guidance.
PAGE 19 @CyrusSavi
COPYRIGHT
First published in March 2020 by Cyrus Moosavi
of [Link]
All rights reserved. No part of this publication
may be reproduced, stored in a retrieval system,
or transmitted in any form or by any means,
electronic, mechanical, photocopying, recording
or otherwise, without the prior permission of the
copyright owner.
PAGE 20 @CyrusSavi
