Home Workout From BFS - Week 1

On Monday, Wednesday, Friday:

  • Very little rest between sets of lower, upper, core, and dynamic.
  • Also, very little rest between set 1-4.
  • Do all Set 1 in order, then sets 2, 3, 4.

  • Flexibility should be done everyday - make sure you are warmed up first.
  • 9 hours of sleep a night, lots of water & protein.

Note: The BFS Home Workout should be implemented in a flexible manner. Sets and reps listed are goals for your work out and can be decreased for younger athletes or for those starting out. Remember in the the BFS Total Program you are only competing against yourself!


Week 1 Monday

  • Warm Up:
    Dot Drill
  • Set 1: Lower Body,
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 1: Upper Body,
    Wide Grip Push Ups - 1 x 25
  • Set 1: Core
    V-ups - 1 x 25
  • Set 1: Dynamic
  • Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
  • Set 2: Lower Body 
    Lunge - Body Weight - 1 x 15 each leg
  • Set 2: Upper Body
    Standard Grip Push Ups - 1 x 25
  • Set 2: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 2: Dynamic 
    Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
  • Set 3: Lower Body
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 3: Upper Body
    Wide Grip Push Ups - 1 x 25
  • Set 3: Core
    V-ups - 1 x 25
  • Set 3: Dynamic
    Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
  • Set 4: Lower Body
    Lunge - Body Weight - 1 x 15 each leg
  • Set 4: Upper Body
    Standard Grip Push Ups - 1 x 25
  • Set 4: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 4: Dynamic
    Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

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Week 1 Tuesday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

3 x 50 yards - focus on head & eyes.

3 x 50 yards - focus on arm rotation. 

3 x 50 yards - focus on leg drive and plant on ball of foot.


Conditioning: 
4 x 400 Meters - 90 sec. or less - 2 min. Rest btwn each.


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch



BACK TO BFS HOME WORKOUT PAGE



Week 1 Wednesday

  • Warm Up
    Dot Drill
  • Set 1: Lower Body
    Vertical Jump (Goal - high as possible) - 1 x 20
  • Set 1: Upper Body
    Diamond Grip Push Ups - 1 x 25
  • Set 1: Core
    Front Elbow Plank - 60 Sec.
  • Set 1: Dynamic
    Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
  • Set 2: Lower Body
    Vertical Jump (Goal - high & fast off the ground as possible) - 1 x 20
  • Set 2: Upper Body
    Bench Dips - 1 x 50
  • Set 2: Core
    Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
  • Set 2: Dynamic
    Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
  • Set 3: Lower Body
    Split Leg Vertical Jump
    (Goal - high as possible - switch stance in air) - 1 x 20
  • Set 3: Upper Body
    Diamond Grip Push Ups - 1 x 25
  • Set 3: Core
    Front Elbow Plank - 60 Sec.
  • Set 3: Dynamic
    Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
  • Set 4: Lower Body
    Split Leg Vertical Jump
    (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 20
  • Set 4: Upper Body
    Bench Dips - 1 x 50
  • Set 4: Core
    Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
  • Set 4: Dynamic
    Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
  • Sprint Technique Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

Week 1 Thursday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

3 x 50 yards - focus on head & eyes.

3 x 50 yards - focus on arm rotation.

3 x 50 yards - focus on leg drive and plant on ball of foot.


Conditioning: 
4 x 400 Meters - 90 sec. or less - 2 min. Rest btwn each.


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch



BACK TO BFS HOME WORKOUT PAGE


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Week 1 Friday


  • Set 1: Lower Body,
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 1: Upper Body,
    Wide Grip Push Ups - 1 x 25
  • Set 1: Core
    V-ups - 1 x 25
  • Set 1: Dynamic 
    Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
  • Set 2: Lower Body 

    45 degree Lateral Lunge - Body Weight - 1 x 15 each leg

  • Set 2: Upper Body 
    Standard Grip Push Ups - 1 x 25

  • Set 2: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 2: Dynamic 
    Jump Rope - Running - 1 x 100
    or Mountain Climbers - 1 x 50
  • Set 3: Lower Body
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 3: Upper Body
    Wide Grip Push Ups - 1 x 25
  • Set 3: Core
    V-ups - 1 x 25
  • Set 3: Dynamic
    Jump Rope - 2 Ft. - 1 x 100
    or Jumping Jacks 1 x 100
  • Set 4: Lower Body
    45 degree Lateral Lunge - Body Weight - 1 x 15 each leg
  • Set 4: Upper Body
    Standard Grip Push Ups - 1 x 25
  • Set 4: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 4: Dynamic
    Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

Week 1 Saturday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

4 x 50 yards - focus on head & eyes.

4 x 50 yards - focus on arm rotation.

4 x 50 yards - focus on leg drive and plant on ball of foot.


Conditioning: 
6 x 400 Meters - 90 sec. or less - 2 min. Rest btwn each.


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


Week 1 Sunday

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


BACK TO BFS HOME WORKOUT PAGE