20 day reboot home workouts - amazon s3 · that being said, you’re welcome to use the gym...

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W W W. R U DY M AW E R .C O M

2 0 - DAY H O L LY WO O D R E B O OT H O M E WO R KO U TS

Welcome to the home workouts section of the 20-Day Reboot. If you’re here, that means you either don’t have access to a gym or simply don’t care to go to the gym. Keep in mind though that even if you do have access to the gym, you’re more than welcome to use these workouts as you please at home, or at the gym. Further, you can also use these workouts in addition to the gym workouts as well.

Working out at home comes with a host of di�erent challenges, especially if you have minimal equipment. The reason why training at a gym is typically more e�ective is largely because you have the ability to apply resistance in a number of di�erent ways, from di�erent angles and with di�erent exercises, speeding up progression. Working out with minimal to no resistance makes things much harder. When you consider the stimulus you can generate with a loaded barbell, you can imagine that the stimulus you receive from only your bodyweight is signifi-cantly lower.

So, why am I telling you this? Frankly, I want you to have realistic expecta-tions while also being fully aware of how much work you’ll need to put forth. Exercising at home and achieving drastic results is attainable, yet challeng-ing and will require focus and smart decisions.

In this section, I’m going to dive into the decisions you should make and the di�erences between exercising at home and the gym. Following, I’ll provide some instruction on techniques used and how best to use this program for maximum results. Let’s get started…



No Resistance Makes Progress Slower

As I mentioned briefly, exercising with only your bodyweight can be a bit slower than using resistance. If you think about it, using resistance provides something novel and a reason for your body to change while your bodyweight is something you deal with on a daily basis.

Exercise is a stressor that forces your body to change. For instance, when you li� heavy weight, the body responds by making you stronger. When you consistently run, your body changes by becoming more fatigue resistant.

Using bodyweight only makes this process a bit challenging, mostly because it’s di�icult to stress your body enough to force the body to change. As you can imagine, using a barbell for a squat will be more stressful than just a bodyweight squat and will thus force a more drastic change in your body.

Mostly, this means that if you’re only using bodyweight, you’ll need to complete more sets to failure, more repetitions, more exercises and use shorter rest intervals than you would if you were completing the same exercises, with resistance.

I’m telling you this not to scare or put you o� but simply to paint a picture of the reality of the situation. At-home exercise is di�icult if you want to make a serious transformation change and I need, and want, you to understand that before taking on this challenge.



Use Resistance Whenever Possible

Since using only your bodyweight can make progress a bit slow, I recommend you use things around your house to provide resistance in addition to a few, inexpensive pieces of equipment.

Water Jugs / Bottles

In the program, you’ll notice that there are exercises labeled with either “Water Jug” or “Water Bottle.” Whenever you see an exercise with those terms, I recommend using two, gallon water jugs (with handles) or regular water bottles as resistance.

Of course, if you have access to dumbbells, feel free to use those instead but if you don’t, then using water jugs and bottles is the next best option for providing resistance. If you happen to be someone with access to 5-gallon water jugs with handles, this can also significantly improve your workout e�ectiveness.

Resistance Bands

Resistance bands are relatively inexpensive and can instantly provide resistance to just about any movement. The best part is that if you buy a set, the di�erent resistance bands also provide a reasonable way to progress, since some bands will provide more resistance than others.

In the program, you’ll notice that some exercises are labeled with “Resistance Band,” and some others even display as water jug and resistance band. If you see this, I recommend using a resistance band for the exercise. Just know this is not a requirement.



Using Resistance

If you do end up using these options, know that you can use these options with every exercise in the program. Resistance can be applied to any exercise to immediately increase e�ectiveness, so consider using these options whenever possible.

Use The Gym Workouts As Well

First of all, the home workout program was built specifically for using minimal resistance, if any at all. Since the requirements here are di�erent than at the gym, the workouts are indeed di�erent. Additionally, gyms also o�er variety due to equipment, so many of the exercises may di�er.

That being said, you’re welcome to use the gym workouts and try to substitute exercises with those that you can actually complete.

For example, if you have access to dumbbells or even water jugs and resistance bands, you can complete most free-weight exercises included in the gym-focused program.

A barbell squat for instance can easily be changed to a BFR, Density squat exercise with water jugs. It might take some creativity, but using this idea will extend the duration of the program and also provide you with a bit more variety than you might find in the home workout program.



Special Techniques

In the home workouts and regular workouts alike, you’ll notice a few more tags being added to each exercise. For the home workouts, following these techniques is very important for maximum e�ectiveness of the training program. In this section, I’ll go through both of these techniques so that you have a sound understanding of when to use them and why you would.

Special Techniques

In the home workouts and regular workouts alike, you’ll notice a few more tags being added to each exercise. For the home workouts, following these techniques is very important for maximum e�ectiveness of the training program. In this section, I’ll go through both of these techniques so that you have a sound understanding of when to use them and why you would.

Blood Flow Restriction (BFR)

Blood Flow Restriction is a relatively new technique that was introduced by the Japanese under the name “Kaatsu.” This technique leverages selective occlusion or restriction of blood flow away from your muscles, leading to pooling of blood and metabolic byproducts that help you build muscle. The idea behind BFR is simple. By restricting blood flow, you create an environment in the muscle that mimics what happens when you li� weights with heavy resistance. The catch here is that you can achieve the same stimulus as using heavy weight, without actually needing the heavy weight. This is really a great option if you can’t use resistance.



Equipment

To use BFR, you’ll need at least one piece of equipment, known as a tourniquet. This is a piece of elastic that helps you “tie-o�” your limbs which you need to do if using this technique. I recommend these here: https://amzn.to/2JRShjo or something similar.

Procedure

Once you have your tourniquet, you need to know how to actually use them in the context of BFR.

Placement

For BFR purposes, you want to wrap the tourniquet in-between or above target muscle groups.

For example, if you’re doing BFR to help build your legs and glutes, you’ll want to wrap your legs below your glutes and above your thighs - essentially in your groin area. Another example would be biceps, triceps and deltoids; for these, you place the tourniquet below the deltoid and above your bicep, and in the crease that separates the two muscle groups.

Wrapping Pressure

How tightly you wrap the tourniquet will be a learning process. The goal here is to wrap at a pressure of 7 out of 10, with 10 being complete restriction. 10 is a danger zone and we want to make sure you never wrap that tightly.



Mostly, once you wrap, your limbs should feel like they are getting “pumped.” That’s a good thing because we want to continue allowing blood to enter the muscle but stop it from exiting the muscle.

A good indication here with wrapping pressure is to pay close attention to whether your limb is falling asleep. If it feels that your limbs are going to sleep, even before you exercise, then you’ve wrapped too tightly. If this happens, immediately remove the tourniquet and rewrap a�er full blood flow has been achieved.

Working out

When using BFR, especially with no resistance, you need to take each set very close to, if not actually to, failure. Quite simply, if you’re not taking your sets to failure, you won’t make progress. Keep in mind, this suggestion is specific to BFR and BFR with little to no resistance. If you are using resistance, taking sets close to failure (1-3 reps short) will su�ice.

Removing The Tourniquet *

Even if most of the exercises in a given workout require BFR, you don’t want to leave the tourniquet in place the whole time. You want blood flow to occur once you’ve finished a certain exercise. My recommendation is to keep limbs wrapped for the duration of single exercises. For example, if you have 4 sets of BFR bodyweight squats, wrap your legs, complete 4 sets and remove the tourniquet. Then, once you move towards the next exercise, rewrap and repeat the process.



*Special Note

BFR is widely considered to be a totally safe practice as long as you do it safely and in a smart manner. In terms of BFR, there are 2 sets of instructions that you MUST follow in order to maintain safety.

1. Don’t Wrap Too Tightly

I’ve mentioned this already, but it’s very important. Do not completely block blood flow. This defeats the purpose of this training technique and could injure you. When in doubt, always unwrap and reapply the tourniquet. Your muscle should never “fall asleep” or start being in pain (other than pain associated with exercise). Be smart and never take a risk.

2. Unwrap Frequently

Second, never leave your limbs wrapped for more than a couple minutes at a time. Throughout the duration of your workout, you should unwrap and rewrap a few times.

A good recommendation is to unwrap once you complete all sets for any given exercise and then reapply once you start the next exercise.



Density Training

Density training is a technique that can be applied to any sort of exercise program but it really stands out as the gold standard when exercising with little to no resistance, because it provides a strong stimulus and an easy means of progression.

Realistically, you should eventually move every set you complete with bodyweight only to a format using density training. The idea behind density is that you determine a certain length of time and then try to complete as many repetitions as possible during that time frame. Then, once you repeat, you try to beat your previous performance.

Using this method allows you to almost certainly reach failure, as long as the duration is long enough. For instance, bodyweight squatting for 1 minute is actually extremely di�icult for most. But, if 1 minute happens to be too easy, you can simply extend the duration until you find your failure point and then progress from there.

Using this method ensures that you’re not only stimulating your muscles enough to promote change, but you also have a tangible metric for progressing.

Really, you can adjust your sets to practice overload in a number of di�erent ways. You can increase the duration of your sets, increase the number of sets you complete and also the number of exercises you complete. Really, using density training is the smartest exercise technique you can use when exercising at home with little to no resistance.



Using Density

As mentioned, you’ll choose an exercise and a duration and complete as many repetitions as possible during that time. As an example, in one workout, you’ll be completing Density bodyweight squats for 4 sets of 1 minute.

When completing this exercise, your set progression will look like this:

• Set 1: 1 minute, As Many Reps As Possible (AMRAP)

• Rest 60 seconds


• Rest 60 seconds


• Rest 60 seconds




Keep Track Of Your Density Exercises

Lastly, when using density and really, any other technique, I recommend using a journal of sorts to keep track of your progression. Doing so gives you a metric for progress by understanding what you’ve already done, so that you can progress. For example, if you complete 2 sets of 1-minute bodyweight squats, using a journal will allow you to write down repetitions, rest periods and how di�icult the set was. Then the next time you complete a similar exercise or workout, you can view previous performance and improve.

PHASE 1Glycogen Depletion

HOM E WORKOUTS

DAY 1 DAY 2 DAY 3 DAY 4

PHASE 1 HOME WORKOUTS

Full BodyGlycogenDepletion



DAY 4 DAY 5


REST





Exercise

Bodyweight Squats 1a 2 30 40

Pushups 2a 2 AMRAP 40

Water Jug Single Arm Rows 3a 2 15 each 40

Water Jug AlternateBiceps Curls 4a 2 15 each 40

Water Jug OverheadTriceps Extension

5a 2 15 40


Kneeling Glute Kickbacks

Repeat The Cycle x1

7a 2 15 40

Pair Sets Reps Rest

DAY 1



Exercise

Water Jug Overhead Press 1a 2 15 40

Bodywight Squats / Jug Squats 1b 2 15 40

Squat Jumps 4a 2 15 40

Alternate Lunges 6a 2 15 40

Side Lunges 7a 2 15 40

Bulgarian Split Squats 1c 2 15 each 40

Sumo Squat 2a 2 15 40

Water Bottle Side Raises

Repeat The Cycle x1

3a 2 15 40

Water Jug / ResistanceBand RDL

5a 2 15 40

Pair Sets Reps Rest

DAY 2



Exercise

Water Jug Goblet Squats 1a 2 15 40

Water Jug Deadli� 2a 2 15 40

Pushups 4a 2 AMRAP 40

Planks 5a 2 45 sec 40

Chair Dips 6a 2 AMRAP 40

Lying Glute Bridges 7a 2 AMRAP 40

Calf Raises (on stairs) 8a 2 AMRAP 40

Water Jug Lying Chest Press 3a 2 AMRAP 40

Water Bottle Side Raises 3b 2 30 sec. 40

Repeat The Cycle x1

Pair Sets Reps Rest

DAY 3



Exercise

Bulgarian Split Squat 1a 2 15 each 40

Chair Dips 2a 2 15 40

Side Planks 5a 2 30 sec.each

40

Reverse Lunge 6a 2 15 each 40

Lying Bicycles 7a 2 30 sec. 40

Banded Biceps Curls 8a 2 15 each 40

Planks 9a 2 30 sec. 40

Mountain Climbers 3a 2 30 sec. 40

Squat Jumps 4a 2 15 40

Repeat The Cycle x1

Pair Sets Reps Rest

DAY 5

PHASE 2Muscle Group Focus

HOM E WORKOUTS



UpperBody

LowerBody

UpperBody

LowerBody

DAY 9 DAY 10

REST





Exercise

Pushups 1a 3 30 60

Water Jug Bent Over Rows 1b 3 AMRAP 60

Water Jug Overhead Press 2a 3 15 each 60

Water Jug Single Arm Rows 2b 3 15 each 60

Water Jug Alternate Curls*Rest Pause

3a 3 15 each 60

Water Jug Skullcrushers*Rest Pause

3b 3 15 each 60

Water Bottle / Jug Fly 4a 3 15 60

Water Jug Rear Deltoid Fly 4b 3 15 60

Pair Sets Reps Rest

DAY 6



Exercise

Kneeling Glute Kickbacks 1a 3 12 60

Bodyweight Squats *Density 1b 3 45 secAMRAP 60

Water Jug Banded RDL 1c 3 15 60

Water Jug Sumo Deadli� 2a 3 20 60

Water Jug / BottleSquat Thrusters

2b 3 20 60

Situps / Crunches 3a 3 AMRAP 60

Mountain Climbers / Ab Rollout 3b 3 AMRAP 60

Pair Sets Reps Rest

DAY 7



Exercise

Water Bottle / Jug AlternateCurls

1a 3 15 each 60

Resistance Band Biceps Curl 3a 3 AMRAP 60

Chair Dips 2b 3 AMRAP 60

Resistance Band Front Raises 3c 3 AMRAP 60

Resistance Band Rows 3d 3 AMRAP 60

Situps 4a 3 AMRAP 60

Planks 4b 3 45 sec 60

Spiderman Planks 4c 3 10 each 60

Pair Sets Reps Rest

DAY 8

Water Bottle ConcentrationCurls

1b 3 15 each 60

Water Bottle Single ArmOverhead Extensions

2a 3 10 each 60

Resistance Band TricepsPushdown

3b 3 AMRAP 60



Exercise


Walking Lunges 2a 3 12 each 60

Bulgarian Split Squats 2b 3 12 each

10 each

60

Goblet Squats *Density 2c 3 60

Reverse Lunges 3a 3

45 secAMRAP

60

Glute Bridges 3b 3 15 60

Single Leg Glute Bridge 4a 3 15 each 60

Lying On Side Hip Abduction 4b 3 15 each 60

Bodyweight Squat 21s 4c 3 21 60

Pair Sets Reps Rest

DAY 10

Bodyweight Squat 21s: Complete 7 bottom half squats. Then, complete 7 top half squats. A�er, complete 7 full range squats for a

total of 21 reps.

PHASE 3Advanced, High Intensity

Training

HOM E WORKOUTS



Full BodyAdvanced

Full BodyAdvanced

Full BodyAdvanced

LowerBody

DAY 14 DAY 15

REST





Exercise

Water Jug Deadli�s 1a 4 10 60

Water Jug Front Squats 1b 4 10 60

Bodyweight Squats *Density 1c 4 1 min.AMRAP

60

Water Jug Rows 2a 4 12 60

Stationary Lunges *Density 3a 4 45 sec.each 60

Pushups *Density 3b 4 45 sec 60

Mountain Climbers 4c 4 30 sec 60

*Plank To Pushup 5a 4 45 secAMRAP 60

Wall Sit at 90 Degrees 5b 4 30 sec. 60

Pair Sets Reps Rest

DAY 11

*Plank To Pushup: Start in plank position. Rotate up on one hand, then the other. Complete a pushup. Rotate back down to plank

position. This is 1 rep.

Water Jug BulgarianSplit Squat

4a 4 15 each 60

Water BottleOverhead Lunges

4b 4 10 each 60



Exercise


Resistance Band Upright Rows 1b 4 AMRAP 60

Resistance Band Front Raises*Density

2c 4 30 secAMRAP

60

Step Ups *Density 4a 4 1 minAMRAP 60

Close Grip Pushups 3a 4 AMRAP 60

Chair Dips 3b 4 AMRAP 60

Planks 4b 4 1 min. 60

Walking Lunge *Density 2a 4 1 minAMRAP 60

Water Jug / BottleOverhead Press

2b 4 AMRAP 60

Pair Sets Reps Rest

DAY 12

WWW.RUDYMAWER.COM

20-DAY HOLLY WOOD REBOOT HOME WORKOUTS

Exercise

Water Jug Bent Over Rows*Density 1a 4 60

Water Jug Single Arm Rows 1b 4 20 each

1 min.AMRAP

60

BFR Bodyweight Squats*Density

2b 4 45 sec.AMRAP

60

BFR Glute Bridge *Density 2c 4 45 sec.AMRAP 60

Water Jug Banded RDL 2d 4 15+ 60

Side Planks 3a 4 45 each 60

Resistance Band Row 1c 4 AMRAP 60

BFR Pushups *Density 2a 1 45 sec.AMRAP

60

Pair Sets Reps Rest

DAY 13

BFR Bodyweight Squat*EMOM

4a 4 605

EMOM - Every Minute On The Top Of The Minute - Complete 5 repetitions EMOM for the duration.



Exercise

BFR Walking Lunges 1a 4 1 minAMRAP 60

Water Jug Squat Thrusters 1b 4 25 60

BFR Pushups *Density 4a 4 1 minAMRAP 60

V-Ups 3a 4 AMRAP 60

BFR Bodyweight Squats

*Density5a 4 1 min

AMRAP 60

Side Lunges 1c 4 10 each 60

Planks 2a 4 45 sec 60

Pair Sets Reps Rest

DAY 15

PHASE 4Reboot

HOM E WORKOUTS



Full BodyAdvanced

Full BodyAdvanced

Full BodyAdvanced

LowerBody

DAY 129 DAY 20

REST





Exercise

Bodyweight Squats *Density 1a 4 1:30 min.AMRAP 60

Water Jug Banded RDL 1b 4 15 60

Water Jug Goblet Squats*Density

1c 4 45 sec.AMRAP

60

Kneeling Single GluteKick Back

2a 4 AMRAPeach

60

Water Jug Walking Lunges 2b 4 15 each 60

Lying Hip Abduction 3a 4 15 each 60

Water Jug Calf Raises 3b 4 AMRAP 60

Glute Bridges 3c 4 AMRAP 60

Pair Sets Reps Rest

DAY 16



Exercise

Resistance Band Biceps Curls 1a 4 AMRAP 60

Resistance BandTriceps Pushdown 1b 4 AMRAP 60

BFR Water BottleAlternate Curls 1c 4 AMRAP

each 60

BFR Water BottleLying Skullcrushers

1d 4 AMRAP 60

Lying Bicycles 2b 4 12 60

Russian Twists 2b 4 AMRAP 60

Planks 2c 4 45 sec 60

Pair Sets Reps Rest

DAY 17



Exercise

BFR Water Jug Bent Over Rows 1a 4 AMRAP 60

BFR Water JugOverhead Press 1b 4 AMRAP 60

BFR Water BottleSide Raises 1c 4 AMRAP 60

Bodyweight Squats*Density

2a 4 1:30 minAMRAP

60

Reverse Lunges 2b 4 10 60

Sprint 3a 4 10 sec. 60

Walk 3b 1 10-20 min. N/A

Bodyweight Squat 21s 4a 3 21 60

Pair Sets Reps Rest

DAY 18



Exercise

Run (or alternative cardio) 1a 1 5 min. 120

Water Jug Squat Thrusters*Density 2a 4 15 60

Water Jug / Bottle SingleArm Overhead Press 2b 4 10 each 60

BFR Kneeling Glute Kickbacks 3a 4 AMRAP 60

Burpees 2c 4 15 60

Plank To Pushups 4a 4 AMRAP 60

Run (or alternative cardio) 5a 1 5 min. 60

Pair Sets Reps Rest

DAY 19



Exercise

BFR Bodyweight Squats*Density 1a 4 1 min. 120

Side Lunges 2b 4 12 each 120

Water Jug Step Ups 2a 4 12 each 120


Sprint 5a 4 10 sec. 60

Resistance BandWater Jug RDL

3a 4 AMRAP 60

BFR Water Jug WalkingLunges *Density

4a 4 1 min. 60

Pair Sets Reps Rest

DAY 20

HOME WORKOUTSPHASE 1-4

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20 day reboot home workouts - amazon s3 · that being said, you’re welcome to use the gym...

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