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8 Week In-Home Training Program (6 Pages)

This document provides an 8-week in-home training program with bodyweight exercises and circuits. It includes a welcome message, workout recommendations, exercise descriptions and images, and a log sheet to track progress. The program consists of lower body and arm circuits to be done 2 times per week, with warm-up exercises recommended before each session. Exercise options are provided along with the number of repetitions for each move.

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Kristina Helmes
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223 views

8 Week In-Home Training Program (6 Pages)

This document provides an 8-week in-home training program with bodyweight exercises and circuits. It includes a welcome message, workout recommendations, exercise descriptions and images, and a log sheet to track progress. The program consists of lower body and arm circuits to be done 2 times per week, with warm-up exercises recommended before each session. Exercise options are provided along with the number of repetitions for each move.

Uploaded by

Kristina Helmes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Welcome to Kenzie Fitness In-Home training


program. We are very excited to help you
achieve your fitness goals through use of this
comprehensive training program. Within the
program you will find workouts to follow, cardio
training recommendations, images of all the
exercises plus a log sheet for you to fill out
when you complete your workouts!

Kenzie & Jolene XOXO


8-Week In-Home Training Program
Ready, set GO! We’ve got you covered with two wicked at home circuits to help
you burn fat, get in some cardio without ANY equipment. All circuits are laid out in
an easy to read picture format with a detailed printable program to follow and fill
out as well. The following tips will help you get started and keep you safe
throughout your routine.
• The Lower Body and Arm circuits are to be performed 2x a week with at least
one day in between (They are labelled Day 1&3 or Day 2&4). There is a bonus
circuit that can be added on to either one or used as a warm up.
• Warming up before working out is essential to keeping yourself safe and
making sure your muscles are prepared for the work you will be performing. A
good warm up would take you about 3-4 minutes and here is one to follow:
• 30 seconds running on the spot
• 30 seconds jumping jacks
• 30 seconds bum kicks
• 30 seconds arm circles - switch directions half way
• REPEAT!
• On your off days from the circuits try and keep moving! When the weather and
time cooperates, get outside! if your working be sure to take breaks and get up
from your desk at regular intervals throughout the day.

3 TIMES THROUGH DAY 1 & 3 LOWER BODY
CIRCUIT #1

Squat Jumps x 12 Mountain Climbers x 20 Box Squat x 12


2 TIMES THROUGH
CIRCUIT #2

Donkey Kick Backs x 15 Each Leg Glute Bridge x 20


3 TIMES THROUGH
CIRCUIT #3

Jump Lunges x 12 Mountain Climbers x 20 Step Ups x 12 Each Leg


4 TIMES THROUGH DAY 2 & 4 Arms and Abs
CIRCUIT #1

Tricep Dips x 12 Russian Twists x 15 Each Side Plank Hold 20-30sec *


4 TIMES THROUGH
CIRCUIT #2

Push ups x 10 * Bicycle Crunches 30sec Burpees x 10

BONUS!! Add-On CIRCUIT


3 TIMES THROUGH
CIRCUIT

Straight Leg Raise x 15 Box Kicks 30sec Fire Hydrants x 10 Each Squat Jumps x 15
CIRCUIT & DAYS REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8
DAY 1&3: LEGS & PLYO’S
CIRCUIT 1 - PERFORM 3 TIMES AROUND
SQUAT JUMPS 12
MOUNTAIN CLIMBERS 20
BOX SQUATS 12
CIRCUIT 2 - PERFORM 2 TIMES AROUND
DONKEY KICKS 15 EACH LEG
GLUTE BRIDGE 20
CIRCUIT 3 - PERFORM 3 TIMES AROUND
JUMP LUNGES 12
MOUNTAIN CLIMBERS 20
STEP UPS 12
DAY 2&4: ABS & ARMS
CIRCUIT 1 - PERFORM 4 TIMES AROUND
TRICEP DIPS 12
RUSSIAN TWISTS 15 EACH SIDE
PLANK VARIATION 20-30 SEC
CIRCUIT 2 - PERFORM 4 TIMES AROUND
PUSH UPS 10
BICYCLE CRUNCHES 30 SEC
BURPEES 10
BONUS CIRCUIT *ADD TO ANY DAY
CIRCUIT PERFORM 3 TIMES AROUND
STRAIGHT LEG RAISE 15
BOX KICKS 30 SEC
FIRE HYDRANTS 10 EACH LEG
SQUAT JUMPS 15

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