Home workout plan

“Let’s begin the program.

Each of your workouts has been designed with simplicity in mind (trust me, I’ve tried training at home with three kids, I know it’s tough!). Set your timer for 45-minutes. This will be your max workout time (unless you complete the challenge faster). You’re going to hit the short list of exercises for x15 reps each and then take your rest break, and then hit the list for x14 reps each, then x13 reps each, and so on.”


PROGRAM DETAILS:

Progress: Week 1 of 4
Frequency: 4 workouts
Methods: Countdown, circuits.


Week 1

(Countdown) This week uses the Countdown method. You’ll perform x15 reps for each exercise to complete one full round, then rest for 60-seconds, and perform x14 reps for each exercise to complete round two, then rest for 60-seconds, and so on. The workout is over when you get all the way down to the 1-rep round, or when your 45-minute stopwatch beeps.

Monday
(Full-Body)

ExerciseTimerRepsRest
Push Ups
Crawl Outs
Bicycle Crunches
Mountain Climbers
Jump Squats
45 mins15>
15>
15>
15>
15>
0 sec
0 sec
0 sec
0 sec
60 sec

Tuesday
(Full-Body)

ExerciseTimerRepsRest
Bench Dips
High Knee Step Ups
Lying Leg Raises
Corkscrew Climbers
Jump Lunges
45 mins15>
15>
15>
15>
15>
0 sec
0 sec
0 sec
0 sec
60 sec

Wednesday
(Recovery Day)

Thursday
(Full-Body)

ExerciseTimerRepsRest
Clock Push Ups
Bodyweight Squat
Vertical Leg Crunches
Scissor Plank
Half Burpees
45 mins15>
15>
15>
15>
15>
0 sec
0 sec
0 sec
0 sec
60 sec

Friday
(Full-Body)

ExerciseTimerRepsRest
Push Ups
Mountain Climbers
Stepping Star Burpees
Plank Up
Spot Sprints
45 mins15>
15>
15>
15>
15>
0 sec
0 sec
0 sec
0 sec
60 sec

Saturday
(Recovery Day)

Sunday
(Recovery Day)

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