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English Pages 310 Year 2021
HOME CARDIO
LOWER BODY
HIIT AT HOME
REST: 2 MIN AFTER EACH ROUND BEGINNER INTERMEDIATE ADVANCED 3 ROUNDS 5 ROUNDS 7 ROUNDS
BODY BLITZ
REPS: 10 REST: 30 SEC
TAG US IN YOUR IG STORY FOR A REPOST
REST: 45 SEC BETWEEN SETS
HIIT IT HARD
REST: 3 MIN AFTER EACH ROUND
RESISTANCE BAND
LEGS & GLUTES
REST: 1 MIN
TOUGH 10 CIRCUIT 10 SIDE LUNGES 10 JUMP SQUATS 10 CLIMBERS
10 SHOULDER 10 LEG RAISES TAPS
10 DECLINE PUSH UPS
10 PIKE PUSH UPS 10 KNEE 2 ELBOWS 10 SIDE TWISTS
ROCKY V 5 PUSH UPS
5 SQUATS 10 JABS
10 HOOKS 5 PUSH UPS
5 SQUATS
5 SIT UPS 10 UPPERCUTS 5 SIT UPS
90 SEC WORKOUT
COMPLETE ALL EXERCISES IN 90 SEC
REST: 2 MIN
KETTLEBELL HOME WORKOUT KB SWINGS / 3 X 15 KB JERKS / 3 X 15
GOBLET SQUATS/ 3 X 15
DEADLIFTS/ 3 X 15
REST: 1 MIN EACH SET
HOME PUSH WORKOUT PUSH UPS/ 3 X 15
PIKE PUSH UPS/ 3 X 15 DECLINE PUSH UPS/ 3 X 15
DIAMOND PUSH UPS/ 3 X 15
DIPS/ 3 X 15
EACH SET
JUMP AROUND 20 JUMPING LUNGES
10 BACK JUMPS
10 BURPEES
ABSTRACT 100 20 CRUNCHES 20 SEATED KNEE TUCKS
20 RUSSIAN TWISTS 20 LEG RAISES
10 BICYCLES
10 REVERSE CRUNCH
INDOOR CARDIO JUMPING JACKS/ 60 SEC CLIMBERS/ 60 SEC
HIGH KNEES/ 60 SEC JUMP SQUATS/ 60 SEC
BURPEES/ 60 SEC
ABS ARE ON FIRE SIT UPS/ 60 SEC REVERSE CRUNCH/ 60 SEC
WIPERS/ 60 SEC COCOONS/ 60 SEC
LEG RAISES/ 60 SEC PLANK/ 60 SEC
KNOCK-OUT
FULL BODY DUMBBELL SQUATS/ 3 X 15
BENT OVER ROWS/ 3 X 15 DB PRESS/ 3 X 15
DEADLIFTS/ 3 X 15
DB CURLS/ 3 X 15 TRICEP EXTNS/ 3 X 15
REST: 1 MIN
COMBAT FITNESS
PAGE 20
AB BURNER 30 SECOND PER EXERCISE SIDE PLANK
PLANK REVERSE PLANK
FLUTTER KICKS
REST: 1 MIN
KILLER HIIT HIGH KNEES 20 SEC PUNCH 20 SEC HIGH KNEES 20 SEC
JUMPING JACKS 20 SEC
JUMPING LUNGES 20 SEC
SQUATS 20 SEC JUMPING JACKS
20 SEC
KNEE TO ELBOW JUMPING LUNGES 20 SEC 20 SEC
REST: 10SEC BETWEEN EXERCISES
PAGE 22
With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at a 90 degree angle or less. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you’re able to go. Most like to go down until their chest hits the floor. Try not to let your elbows go flying way out with each repetition. Keep them relatively close to your body, and keep note of when they start to fly out when you get tired. Once your chest (or nose/chin) touches the floor (or your arms go down to a 90 degree angle), pause slightly and then explode back up until you’re back in the same position.
HIIT BUSTER
REST: 10SEC BETWEEN EXERCISES
UPPER BODY PUSH-UPS/ 15 REPS
HAMMER CURLS/ 10 REPS EACH ARM PULL-UPS/10 REPS
DIPS/20 REPS
KB PUSH PRESS/10 REPS REVERSE CRUNCH/ 15 REPS
REST: 1 MIN LEVEL 1 LEVEL2 LEVEL 3
HIPS & LEGS RESISTANCE BAND 10 REPS FOR EACH EXERCISE
REST: 1 MIN LEVEL 1 LEVEL2 LEVEL 3
CREATE YOUR OWN CHOOSE 2 EXERCISES FOR EACH MUSCLE GROUP 15 REPS FOR EVERY EXERCISE
REST: 1 MIN
30 DAY WALL SIT CHALLENGE
DIPS CORRECTED (use chair)
2 MIN BODY BLAST 20 SEC PER EXERCISE
REST: 1 MIN
FULL BODY BAND WORK 10 SEATED CHEST PRESS
10 SHOULDER PRESS 10 BACK ROW
10 SQUATS
10 SQUATS 10 LUNGES
LOWER BODY BODYWEIGHT JUMP SQUATS/15 REPS LUNGES/15 REPS KICKBACKS/10 REPS HIP THRUST/15 REPS
WALL SIT/30 SEC CLIMBERS/30 SEC
QUICKFIRE ABS
REST: 2 MIN AFTER CIRCUIT
BLOOD PUMPER
ISOMETRIC WORKOUT
REST: 2 MIN
CORE BUSTER
ABS, ABS,
BABY
REST: 2 MIN
LEG BURNER ONE LEG SQUATS 60 SEC LUNGES 60 SEC
SQUATS 60 SEC WALL SIT 60 SEC
REST: 2 MIN
QUICK BLAST 10 JUMPING JACKS 10 SQUATS 15 CALF RAISES
10 JUMPS
REST: 1 MIN
PULL WORKOUT PULL UPS/ 10 REPS
1 ARM TOWEL ROW/ 10 REPS SEATED ROW/ 15 REPS
REAR FLY/ 15 REPS
BAND CURLS/ 15 REPS BICEP LEG CURLS/ 15 REPS REST: 1 MIN
SUPER ABS
REST: 2 MIN AFTER CIRCUIT
ON THE SPOT ENDURANCE 30 SEC PUNCH 30 SEC UPPERCUT 30 SEC HIGH KNEES 30 SEC PUNCH
30 SEC UPPERCUT 30 SEC HIGH KNEES REST. REST: 2 MIN
FEEL THE BURN
REST: 2 MIN
DUMBBELL ARMS CURLS/ 15 REPS
HAMMER CURLS/ 15 REPS
TRICEP KICKBACKS/ 15 REPS TRICEP EXTNS/ 15 REPS
DIPS/ 15 REPS
REST: 1 MIN PAGE 45
HEART JUMPER BACK JUMPS/ 15 REPS
JUMP ROPE/ 1 MIN
JUMPING JACKS/ 15 REPS
REST: 2 MIN
PUSH PRESS SEATED CHEST PRESS / 15 REPS
KB SQUAT / 15 REPS SHOULDER PRESS / 15 REPS
KB PUSH PRESS
/ 15 REPS
SQUAT IT LIKE IT'S HOT SQUATS X 20 JUMP SQUATS X 10
SQUATS X 20 JUMP SQUATS X 10
BACKYARD FITNESS BRISK WALK 3MIN
HIGH KNEES 60 SEC PUNCH 60 SEC
STAR JUMPS 60 SEC
10 BACKWARD JUMPS JUMP ROPE 60 SEC
REST: 2 MIN
EQUIPMENT 4 ABS 20 SIT UP MACHINE
15 EXERCISE BALL CRUNCHES
10 AB ROLLER 20 BOSU BALL SIT UP
FAT BURNER 2.0
REST: 2 MIN AFTER CIRCUIT
THE PUNISHER BURPEES 60 SEC
CLIMBERS 60 SEC
REST: 1 MIN. REPEAT.
DUMBBELL SHOULDERS MILITARY PRESS/3 X 15 FRONT RAISES/3 X 15
SIDE RAISES/3 X 15 REAR DELT RAISES/3 X 15
BARBELL CLUB FRONT SQUATS/3 X 15 DEADLIFTS/3 X 15
BENT OVER ROW/3 X 15
MILITARY PRESS/3 X 15
CURLS/3 X 15
SHRUGS/3 X 15
THE AB BLAST FLUTTER KICKS 30 SEC TOE TOUCHES 30 SEC LYING KNEE RAISES 30 SEC
KNEE TUCKS 30 SEC LEG RAISES 30 SEC
RUSSIAN TWISTS 30 SEC
REST: 1 MIN AFTER CIRCUIT
POW POW POW 30 SEC PUNCH 30 SEC UPPERCUT 30 SEC HOOKS 10 TUCK JUMPS
30 SEC PUNCH 30 SEC UPPERCUT 30 SEC HOOKS 10 TUCK JUMPS REST.
REST: 3 MIN AFTER CIRCUIT
FULL BODY RESISTANCE BAND SEATED CHEST PRESS /3 X 15
LOW ROW /3 X 15 SHOULDER PRESS /3 X 15
CURLS /3 X 15
SQUATS /3 X 15 HIP THRUSTS /3 X 15
REST: 1 MIN
KETTLEBELLS 2.0 10 SEESAW PRESS
10 DEADLIFTS 10 KB SWINGS
10 BENT VER ROWS
10 SQUATS
10 SUMO HIGH PULLS
PULSE 30 SEC HIGH KNEES 10 TUCK JUMPS
30 SEC HIGH KNEES 10 JUMPS
30 SEC HIGH KNEES
10 BURPEES
THE FINISHER
10 SQUATS
10 LUNGES 20 CALF RAISES
15 PUSH UPS 10 DECLINE PUSH UPS 10 PIKE PUSH UPS
30 SEC CLIMBERS 10 STAR JUMPS
10 SQUATS
10 BURPEES
REST: 3 MIN PAGE 60
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