Workout at Home
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Week 1 1a: Pushup 1b: DB/BW Squat (DB= Dumbbell, BW= Bodyweight) 2a: Chin Up 2b: Forward Lungeb 3a: Shoulder Press 3b: Hamstring Curl 4b: Plank |
Week 2 1a: Pull up 1b: Jump Squat (DB= Dumbbell, BW= Bodyweight) 2a: Push up 2b: Squat and Press 3a: Bent over Row 3b: Hip Bridge 4a: Bicycle Kick 4b: Plank |
Week 3 1a: Elevated Push-up 1b: Squat Jump (DB= Dumbbell, BW= Bodyweight) 2a: Chin-Up 2b: Alternating Split Squat Jump 3a: Arnold Press 3b: Step-up 4a: Band Row 4b: Stability Ball Hamstring Curl 5a: Toe Touch Abs 5b: Side Plank |
Week 4 Circuit #1 1a: Squat and Press 1b: Band Pushup 1c: Band Lunges 1d: Pull up Circuit #2 2a: Dumbbell Squat 2b: Band Press 2c: Hip Bridge 2d: Band Row Circuit #3 3a: Plank 3b: Burpees 3c: Mountain Climber 3d: High Knee |
Optional: Perform interval training cardio immediately after this workout routine to maximize your fat loss results: Repeat for 6 rounds
Sprint for 20 seconds (70% of your max)
Walk for 30 seconds