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WORKOUTS
I put all the workouts in a Youtube playlist that you can find using the button.
There are also a few of them on this page with notes for each version for you to see.
Our workouts are created to get you the best results in limited time, with whatever equipment you have.
Each workout comes with 2 versions:
A 45 minute version.
A 20 minute (express) version.
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Each workout has a demo video.
In some workouts I am doing the workout with you so all you have to do is press play and follow along.
But you can also just get it done on your own.
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You can skip sections using the time stamps on the video.
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Here's a few more tips to make the most of these workouts:
1. Go at your own pace.
If you need extra rest, pause the video and take it.
If you can only do half, that's ok!
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2. Focus on form.
Obviously I'm not there to correct form. So pay attention to the way I am doing the exercises.
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3. Play your own music.
I don't put music on the videos so that you can play whatever you want.
STRENGTH & CONDITIONING
STRENGTH TRAINING
10-15 minutes
3-4 Sets
8 Single leg deadlifts each leg
12 Rows each arm
CONDITIONING
16 minutes
4 Rounds
:30 KB/DB Swings
rest :15
:30 Gorilla Rows
rest :15
:30 Hand Release Pushups
rest :15
1:00 Cardio (bike, run, row, jump rope)
rest :45
Full Version: 45 minutes
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Express Version (20 minutes or less): Skip to conditioning in time stamps and do that first.
If you have any extra time do some strength.
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FULL BODY STRENGTH TRAINING
SECTION 1
10-15 minutes
3 Sets
10 Split squats each leg
2 Sets
10 Squat jumps (weighted if possible)
SECTION 2
9-12 minutes
3 Sets
20 Chest flys
12 Lateral raise
12 Bent over rows
SECTION 3
5-10 minutes
3 Sets
MAX curls without stopping
MAX dips without stopping
SECTION 4
5 minutes
3 Sets
10 Leg lifts
10 V ups
10 Situps
Full Version: 45 Minutes
Express Version: Take out 1 set from each section. Get what you can done in your time frame.
20 MINUTE AMRAP
2x Through
5 Minutes
as many rounds as possible
6 Burpees
6 Swing to press/hang power clean and jerk
Rest 1:00
5 Minutes
as many rounds as possible
30 Spiderman climb
15 Wall balls/squat to overhead press
Rest 1:00
5 MINUTE CORE
5 Rounds
:20 V Crunches
:20 Russian Twist
Rest :20
ABOUT ME
JEFF NEWMAN
Hey, I'm Jeff!
I've been coaching fitness & nutrition for over 14 years.
Since 2017 I've owned North Bay Strength & Conditioning in Petaluma, CA and our home workout program.
Over my career I've had clients tell me they love my workouts but don't have the time to get to the gym.
Now as a dad of 2 young girls, I can relate!
Between work and family life I don't have the time I used to.
So I created a program where I can workout at home for 20-45 minutes, consistently eat healthy without being too strict, feel great, and get great results.
Now I'm teaching others my process!
2024
6 WEEK CHALLENGE
Let's make 2024 your fittest year yet!
TRY 2 WEEKS FREE!
(Commit in December and get 2 weeks free AND 50% off, even if you can't start until January!)
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Take charge of your health and reach your fitness goals at home.
Our 6-Week Challenge is designed to help busy parents be able to reach their goals without having to go to the gym, spend hours working out, or follow crazy strict diets.
Here's how:
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Workouts
Efficient home workouts that you can get done in just 20-45 minutes.
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Nutrition
A customized nutrition plan designed to help parents eat healthy and reach their goals without being too strict.
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Accountability
Doing it alone is tough. I'll be your coach and will help you stay consistent, answer questions, and track your progress.
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My guarantee: If you stick to your plan, do your workouts, and check in with your coach weekly and DON'T see results in 6 weeks, then you get everything FREE!
TIPS TO HELP YOU STAY CONSISTENT
The biggest challenge working out at home is staying consistent.
There are a lot of distractions (family, work, etc.) and it can be easy to skip your workout.
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Here's a few tips to help you stay accountable and consistent:
1. Be specific with your workout schedule.
If you tell yourself "I'm going to workout this week" you probably won't.
But if you tell yourself "I'm going to workout Monday at 5pm" you're more likely to do it.
Try to stay consistent with your schedule each week. It will become easier and easier to workout.
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2. Make your workouts non-negotiable.
If you have a flight at 5am to go on vacation I bet you're not missing it.
Or if you have a work meeting I bet you're not skipping it.
Your workouts should have the same level of importance.
Carve out your workout times and put in on your calendar and let your family know.
3. Set goals & track your progress.
Setting clear goals is crucial for staying accountable. Determine what you want to achieve (lose weight, build muscle) and break it down into smaller goals you can reach along the way.
Track your progress and celebrate your milestones!
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4. Find an accountability partner.
Whether it's a family member, friend, or a coach. Sharing your journey with someone else will help you stay consistent.
Studies show you have a 95% change of completing your goal if you have a specific appointment scheduled AND are committed to someone.
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