Welcome to Terre Haute Intensity Resistance and Sports Training (THIRST).
We are a locally owned and operated fitness and performance facility located in Terre Haute, Indiana. We strive to provide world class coaching and fitness services to the greater Wabash Valley community, using scientific and practical applications to help people of all levels and desires to reach their fullest potential, whether that be on the field/court, or just in life.
This online resource is designed to be able to help you perform some basic exercises at home to help improve your performance, weight loss, build muscle and strength with minimal to no equipment.
We would highly recommend purchasing or picking up bands if at all possible, as these will expand your ability to perform more exercises and also add more resistance and difficulty to the exercises you can already do.
If you do not have access to bands, this is okay. Look around your home and see if you have any of the following that you can use:
Chair/Box
Door Knob, Pole, or Leg of Table/Chair
Books
Case(s) of Water or Beverages
Gallon of Water/Milk
Furniture Sliders
Back Pack (add books and magazine to weight it)
These workouts are designed for the average weekend warrior. Below are the provided workouts. If you are a THIRST client, do your best to perform your standardized warm up you have been prescribed from your coach.
A1) Goblet Squat with Weight or Band – 3 x Max Reps
A2) Reverse Lunges – 3×12 per leg
Rest 45-60 seconds
B1) Bulgarian Split Squats – 3 x Max Reps per leg
B2) Band Pull Throughs – 3×20
Rest 45-60 seconds
C1) Assisted Pistol Squat – 3 x Max Reps per leg
C2) Glute Bridge Hold – 3×60 seconds
Rest 30-45 seconds
D1) KB Drag Plank – 3×10 per side
D2) Rolling Plank – 3×5 per side
Rest 30-45 seconds
A1) Feet Elevated Push Ups – 3 x Max Reps
A2) Bent Over Single Arm Band Row – 3 x Max Reps per arm
Rest 60 seconds
B1) Bench/Chair Dips – 3 x Max Reps
B2) Band Pull Aparts – 3×20
Rest 45 seconds
C1) Tall Kneeling Overhead Press with Weight – 3 x Max Reps
C2) Hands Elevated Diamond Push Ups – 3 x Max Reps
C3) Band Curls – 3 x Max Reps
C4) 6 Way Shoulder – 3×10
Rest 60 seconds
D1) Side Plank – 3×30 seconds per side
D2) Deadbug – 3×8 per side
D3) Mountain Climbers – 3×30 seconds