At-Home Workout Plan
Instructions:
Please remember to use this plan as a guideline, not an order. Do only what YOU can
do! Use weights that push yourself but do not strain yourself. When you start to feel
comfortable with a weight, try increasing it slightly. For every exercise you should shoot for 4 x
8-10 (4 sets of 8-10 reps). If something is extremely challenging for you, modify the exercise,
modify the weights, and/or modify the number of sets/reps. Again, do what you and your
body feel comfortable with. Each day you will be lifting weights, shoot for 15-20 minutes of
cardio warm up. I will list out a cardio circuit that I do each day but please do whatever you’d
like, (ex: running, jogging, kickboxing). I have created each day to take roughly one hour of
your time, which includes the time for cardio. If you are a speed demon and finish early, feel
free to do some moves over.
As you will see, I have listed out one week’s workouts. This is because my workouts,
and many other people’s workouts, do not change. The whole point of working out and
transforming your body is consistency!!! If there are specific exercises that you enjoy that are
not listed here, please incorporate them into your workout. You can always add to what you’re
doing, but try to use these exercises as your minimum. For the workouts that are
commonplace, I will not be explaining them (i.e., crunches). I assume everyone knows how to
do those exercises but feel free to look it up online if you need a refresher. For the ones that
might be new to you or something you’ve never done before, I will be posting an explanation
under each exercise. On the total body and core days, there will not be reps and sets; instead,
you are to treat it as a 5-minute circuit per exercise. This means I want you to do the exercise
for a full 30 seconds, followed by a 10-15 second break, for a total of 5 minutes. I understand if
you do not have dumbbells to use at home. If that is the case, I ask that you use gallons of
water for weights. Take an empty milk container and fill it with dirt for all I care. Just find
something that you can easily hold on to and lift.
Also, please feel free to switch around your days to work within your specific schedule.
As you’ll see, I have not listed the days out Sunday-Saturday, but instead 1-7. This is so you
can figure out what works for you. Included in the week’s plans is a cardio/rest day. If you feel
like you want to workout on that given days, please stick to about an hour of cardio. That
means anything that gets your heart rate up! If your body needs an extra day to recuperate,
listen to it and use that day for a rest day. There is also one day listed strictly as rest! It’s there
for a reason. Your lifestyle change is meant to be maintainable. Working out seven days of
week contradicts that. So just relax! You worked hard and you deserve the day off.
Lastly, make sure to properly stretch every day you workout. The last thing you want is
to pull a muscle. I hope you guys enjoy these workouts! Please keep me updated on your
progress (start taking those “before” pictures and getting your starting measurements logged)
and if you have any questions, feel free to email me.
Workout Plan
Day 1 Day 2 Total Body Core Day 3 Day 4 Day 5 Day 6 Day 7 Cardio/Rest Legs/Glutes Chest/Shoulders Biceps/Triceps Rest Day 1: Total Body Circuit (5 minutes each exercise, excluding cardio warm-up)
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Cardio Warm-Up Circuit (5 minutes total; 30 sec work/10-15 sec rest)
o Mountain Climber
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o
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Jumping Jacks
Jump Rope (don’t own a jump rope? No excuses! Just mimic the movement)
High Knees
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Weighted Frog Jumps (one jump forward and one jump back)
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Plank Touches (alternate touching each ankle/foot)
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Burpees
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Squat Jumps
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Pike Tuck (tip: use a towel on a tile floor and paper plates on carpet)
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Curtsy Reach
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Prisoner Squat
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Inchworms
Day 2: Core Circuit (5 mins per exercise; 30 sec work/10-15 sec rest)
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•
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Cardio Warm-Up: see circuit above
Mountain Climbers
V Ups
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Leg Tuck and Twist
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Bicycle Crunches
Reverse Crunches
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Russian Twists (make sure to hold something)
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Toe Touches
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Swimmers
Day 4: Legs/Glutes
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Cardio Warm-Up: see circuit above
Y Squat
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Forward and Backward Lunges
Goblet Squats (hold something fairly heavy that challenges you)
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Pulse Squats (when squatting, hold and pulse for 5 seconds)
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Weighted Lunges (hold a weight in both hands)
Weighted Step Ups (use a table, a chair, or a couple of stairs in your house)
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Agility Ladder (simply create a ladder by putting tape on your carpet)
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Donkey Kicks (kicking both legs counts as 1 rep)
Day 5: Chest/ Shoulders
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•
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Cardio Warm-Up: see circuit above
Wide Grip Push-Ups (can be modified to be on your knees)
Standard Push-Ups (can be modified to be on your knees)
Dumbbell Flies
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Dumbbell Bench Press
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Dumbbell Overhead Press
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Side Lat Raises
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Seated Bent Over Rear Delt Raise
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T Raises (lift the weights in front of you and then out to the side to make a T shape)
Day 6: Biceps/ Triceps
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Cardio Warm-Up: see circuit above
Hammer Curls (do this move for a total of 8 sets)
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Dumbbell Rows
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Tricep Extensions (below)
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Tricep Dips (use a table or a chair)
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Tricep Kickbacks (try starting with a lower weight; these burn!)
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Standing Alternate Bicep Curls (normal bicep curls; do this move for a total of 8 sets)
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Diamond Pushups (can be modified to be on your knees. Simply place your hands
together to form a diamond shape)