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 weight loss client. 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 Bands or Bag – 30 seconds
A2) Plank – 30 seconds
A3) Tall Kneeling Overhead Press – 30 seconds
A4) Hollow Hold – 30 seconds
Rest 60 seconds
B1) Alternating Lateral Lunges – 30 seconds
B2) Hands Elevated Push Ups – 30 seconds
B3) Band Pull Aparts – 30 seconds
B4) Alternating Bird Dogs – 30 seconds
Rest 60 seconds
*Perform 2-4 rounds as needed.*
A1) Alternating Step Ups with Weight – 30 seconds
A2) KB Drag Plank – 30 seconds
A3) Seated Band Row – 30 seconds
Rest 45 seconds
B1) Alternating Reverse Lunges – 30 seconds
B2) Floor Press with Weight/Books/Band – 30 seconds
B3) Hands Elevated Mountain Climbers – 30 seconds
Rest 45 seconds
C1) Single Leg RDL with Book – 30 seconds
C2) Single Leg RDL with Book (other leg) – 30 seconds
C3) Overhead Press with Band/Books – 30 seconds
C4) Side Plank – 30 seconds
C5) Side Plank (other side) – 30 seconds
Rest 60 seconds
*Perform 2-4 rounds as needed.*