Quick and Effective home or travel based workouts that require minimum equipment. This plan helps get that body back & in the comfort of your own home.
Day 01
Monday
Workout #1
Workout #1
CHEST & BACK (LEGS, ABS) CIRCUIT:
Push-ups: 1 minute
Two-Arm Rows: 1minute
Squats: 1 minute
Plank: 1 minute
30 SECONDS REST
*REPEAT FOR 3 TOTAL SETS
Floor Press: 1 minute
1 DB Pullover: 1 minute
Lunges: 1 minute
Crunches: 1 minute
30 SECONDS REST
*REPEAT FOR 3 TOTAL SETS
ISO Push-up Holds: 1 minute
ISO Row Holds: 1 minute
Bicycle Crunches: 1 minute
Squat Holds: 1 minute
30 SECONDS REST
*REPEAT FOR 3 TOTAL SETS
Day 02
Tuesday
Workout #2
Workout #2
ARMS/SHOULDERS (LEGS, ABS)
Military Press- 1 minute
DB Skulls: 1 minute
Bicep Curls: 1 minute
Squats: 1 minute
Weighted Crunches: 1 minute
30 SECONDS REST
*REPEAT FOR 3 TOTAL SETS
Arnold Press: 1 minute
Kickbacks: 1 minute
Hammer Curls: 1 minute
Lunges: 1 minute
Weighted Crunches: 1 minute
30 SECONDS REST
*REPEAT FOR 3 TOTAL SETS
ISO Bicep Curls: 1 minute
ISO Overhead Hold: 1 minute
ISO Kickback Hold: 1 minute
30 SECONDS REST
*REPEAT FOR 2-3 TOTAL SETS
Day 03
Wednesday
OFF
Day 04
Thursday
Workout #3
Workout #3
CONDITIONING ABS
Interval Walk or Run: 1-2 Mile
Fast Walk, Jog, or Run: 1 minute
THEN,
Walk: 1 minutes
Alternate for 20-40 minutes
3 SETS EACH
Weighted Crunches: 30-50 reps
Plank: 30-60 seconds
Day 05
Friday
Full BODY FRIDAY
Full BODY FRIDAY
10 PART CIRCUIT
Push-ups: 1 minute
DB Pullovers: 1minute
MilItary Press: 1 minute
Biceps Curls: 1 minute
Lunges: 1 minute
Weighted Crunches: 1 minute
Bicycle crunches: 1 minute
Squat Holds: 1 minute
Arnold Press: 1 minute
Kickbacks: 1 minute
1:30 SECONDS REST
REPEAT 3 SETS