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Home Workout

This document outlines a 5-day workout routine with stretching and multiple exercise circuits each day. Monday's workout focuses on lower body exercises like squats and lunges, along with planks and pushups. Tuesday includes upper body exercises like shoulder presses and bicep curls. Wednesday repeats the lower body circuit from Monday. Thursday targets the triceps and includes lunges and calf raises. Friday works the back and glutes with exercises such as pull-ups, supermans, and glute thrusts.

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45 views

Home Workout

This document outlines a 5-day workout routine with stretching and multiple exercise circuits each day. Monday's workout focuses on lower body exercises like squats and lunges, along with planks and pushups. Tuesday includes upper body exercises like shoulder presses and bicep curls. Wednesday repeats the lower body circuit from Monday. Thursday targets the triceps and includes lunges and calf raises. Friday works the back and glutes with exercises such as pull-ups, supermans, and glute thrusts.

Uploaded by

Constant Graft
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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MONDAY

STRETCH
World’s Greatest Stretch (5reps)
Down Dog/Cobra (5reps)
Hamstring Lengthen (15reps)
PART 1 - 2/3 ROUNDS
3 Positions (10sec)
Explosive Squat (12reps)
Plank (15sec)
PART 2 – 3 ROUNDS
Wall Sit (1min)
Pushups (15reps)
One Leg Up Core (30sec)
Jump Rope (30sec)
Glute Bridge (15reps)
Dynamic Back Rows (20reps)
PART 3
Leg Lifts (15reps)
Side Plank (45sec)
Bird Dog Crunch (12reps)
PART 1 - 3 ROUNDS
RFE Split Squat (10reps)
Single Leg Hip Thrust (10reps)
Push Up (12reps)
Shoulder Taps (16reps)
PART 2 – 3 ROUNDS
Single Leg Hamstring Curl (10reps)
Lateral Slide Lunge (10reps)
Atomic Push Up (10reps)
Body Saw (12reps)
Pikes (12reps)
Calf Raise (4X20reps)
TUESDAY

STRETCH
World’s Greatest Stretch (5reps)
Down Dog/Cobra (5reps)
Hamstring Lengthen (15reps)
PART 1 - 2/3 ROUNDS
Decline Push-Up (10reps)
Shoulder Press (10reps)
Lateral Raise (10reps)
Front Raise (10reps)
Rear Dealt Raise (10reps)
Bicep Curl (10)
Hammer Curl (10)
Reverse Curl (10)
PART 2 - 2/3 ROUNDS
Jump Rope (1min)
DB Crunch (20reps)
Heel Taps (40reps)
Calf Raise (4X20reps)
WEDNESDAY

STRETCH
World’s Greatest Stretch (5reps)
Down Dog/Cobra (5reps)
Hamstring Lengthen (15reps)
PART 1 - 2/3 ROUNDS
3 Positions (10sec)
Explosive Squat (12reps)
Plank (15sec)
PART 2 – 3 ROUNDS
Wall Sit (1min)
Pushups (15reps)
One Leg Up Core (30sec)
Jump Rope (30sec)
Glute Bridge (15reps)
Dynamic Back Rows (20reps)
PART 3 
Leg Lifts (15reps)
Side Plank (45sec)
Bird Dog Crunch (12reps)
PART 1 - 3 ROUNDS
RFE Split Squat (10reps)
Single Leg Hip Thrust (10reps)
Push Up (12reps)
Shoulder Taps (16reps)
PART 2 – 3 ROUNDS
Single Leg Hamstring Curl (10reps)
Lateral Slide Lunge (10reps)
Atomic Push Up (10reps)
Body Saw (12reps)
Pikes (12reps)
Calf Raise (4X20reps)
THURSDAY

STRETCH
World’s Greatest Stretch (5reps)
Down Dog/Cobra (5reps)
Hamstring Lengthen (15reps)
PART 1 - 2/3 ROUNDS
Incline Pushup (10reps)
Diamond Pushup (10reps)
PART 2 - 2/3 ROUNDS
Tricep Dips (20reps)
Tricep KIckbacks (10reps)
Overhead Tricep Ext (10reps)
PART 2 - 2/3 ROUNDS
Front Lunge (10reps)
Back Lunge (10reps)
Explosive Squats (10reps)
Side Lunge (10reps)
Calf Raise (4X20reps)
PART 3 - 2/3 ROUNDS
Russian Twist (15reps)
Flutter Kicks (15reps)
Chair Sit Ups (15reps)
FRIDAY

STRETCH
World’s Greatest Stretch (5reps)
Down Dog/Cobra (5reps)
Hamstring Lengthen (15reps)
PART 1 - 2/3 ROUNDS
Supermans (12reps)
Pull-Ups (5reps)
Y-Supermans (12reps)
T-Pushup (10reps)
T-Superman (10reps)
PART 2 - 2/3 ROUNDS
Single Leg Thrust (12reps)
Glute Thrust (12reps)
Elevated Glute (12reps)

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