Home Workout Program
Day 1: Full Body Strength
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Squats: 3 sets of 12 reps
Push-ups (can be modified on knees): 3 sets of 10 reps
Lunges: 3 sets of 12 reps per leg
Bent-over dumbbell rows (If no dumbbells use the machine you have): 3 sets of 10 reps
Plank: Hold for 30 seconds, rest for 30 seconds, repeat for a total of 3 sets
Day 2: Cardio and Core
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Jumping jacks: 3 sets of 30 seconds
Mountain climbers: 3 sets of 12 reps per leg
High knees: 3 sets of 30 seconds
Bicycle crunches: 3 sets of 12 reps per side
Russian twists: 3 sets of 12 reps per side
Plank with hip dips: 3 sets of 10 reps per side
Day 3: Lower Body and Cardio
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Glute bridges: 3 sets of 12 reps
Side lunges: 3 sets of 10 reps per side
Single-leg deadlifts (Bodyweight/you might want to hold onto something): 3 sets of 10
reps per leg
Jump squats: 3 sets of 10 reps
High-intensity interval training (HIIT): Perform 20 seconds of high-intensity exercise
(e.g., burpees, jumping jacks, or squat jumps), followed by 10 seconds of rest. Repeat for
a total of 8 rounds.
Day 4: Upper Body and Stretching
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Push-ups (can be modified on knees or against a wall): 3 sets of 10 reps
Dumbbell (use the machine if possible) shoulder press: 3 sets of 10 reps
Tricep dips using a chair/or machine: 3 sets of 10 reps
Bicep curls with dumbbells (machine) : 3 sets of 10 reps
Downward dog to upward dog stretch: Hold each pose for 10 seconds, repeat for a total
of 5 sets
Chest and shoulder stretch: Hold each stretch for 20 seconds, repeat for a total of 3 sets
Nutrition
Take your body weight and multiply it by 15. Then take that number and subtract it by 400. This
is the number of calories we will want to be eating in order to steadily burn body fat without
feeling as if you are starving yourself. Now this is just an estimate that I follow, and might need
to be adjusted after a week!
Ex: 170lbs X 15= 2,550 -> 2,550-400= 2,150 calories per day
Macronutrients Split
30% Protein
40% Carbohydrates
30% Fat
You can set this up in my fitness pal!
Side Notes
Lets track what you eat in a day and you will share your food log with me through the app and
we can see what we need to add or take out!
Cardio
Walk 8-10K steps a day
THIS IS A MUST!