AT HOME PROGRAM TRAINING PLAN

Transcription

1 AT HOME TRAINING PLAN

2 DAY 1 Alternating Lunges Sec Air Squats Sec Wall Sit Squat 2 Max Time DAY 2 Skipping Sec Plank super set with Sec Commandos Sec. Alternative - on knees Sec Mountain Climbers Sec Oblique Crunches Sec DAY 3 REST DAY 4 Tricep Dips Sec Dumbbell lying on floor Chest Press Sec Front Raise Skips Butterfly 20 Squats DAY 5 Plank Super Set Sec Commando Sec Pistan Squat Sec 10 Burpees 10 Step-ups 10 Frog Squats 10 Blank DAY 6 40 Minute Walk or Sprint in the Park DAY 7 REST 2

3 DAY 8 Tricep Dips Sec Wide Push-Ups Sec Mountain Climbers 15 Butterfly 10 Lunges DAY 9 Wall Sit 3 2 Minutes 60 Sec Plank 3 1 Minute 60 Sec Burpeees 45 SECONDS PER EXERCISE, 15 SECOND REST BETWEEN EACH EXERCISE Jumping Jacks Mountain Climbers Jump Squats Sit Ups DAY 10 REST DAY 11 Tricep Sec Bicep Curls Sec AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE: Jump Squats 10 DAY 12 Air Squats Sec Alternating Lunges 5 10 each leg 60 Sec Bicycle Crunch Sec Squats 20 Lunges (10 ) DAY Minute Walk or Sprints at the Beach DAY 14 REST DAY 15 Bench or Step Jump Sec Wall Sit 5 1 minute 90 Sec Walking Lunges 5 10 Each leg 90 Sec Bicycle Crunch Sec DAY 16 Skipping (Single legs) Sec Sumo Deadlifts Sec Dips Sec Bicep Curl Sec Oblique Crunches Sec DAY 17 REST Quickfit Ripped in 60 Days Challenge 3

4 DAY 18 Plank 3 1 Minute 90 Sec Kick Backs Sec 15 Upright Row 10 Plank 15 Leg Raises 20 Jump Squats DAY 19 Single Leg Lunge (chair) Sec Butterfly Sec 50 x Single Skips 40 Bench Hops 40 Star Jumps 10 Plank DAY minute Walk or Sprint in the Park DAY 21 REST DAY 22 Hip Thrust Sec Bicep Hammer Curl Sec Tricep Dips Sec 10 Butterfly 10 Lunges 10 Tricep DAY 23 Wall Sit 3 2 Minutes 60 Sec 3 Max Reps 60 Sec 45 SECONDS PER EXERCISE 15 SECOND REST BETWEEN EACH EXERCISE Alternating Commandos Jump Squats V Sit Ups Lunges Oblique Crunches DAY 24 REST DAY 25 Tricep Kickback Sec Bicep Curls Sec 10 Close AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE: 10 Box Jumps Wide DAY 26 Half Squats Sec Side Squats 5 15 each leg 60 Sec Russian Twists Sec 1 ROUND AT YOUR BEST TIME 100 Squats Lunges (50 ) 4

5 DAY Minute Walk DAY 28 REST DAY 29 Plank 5 1 Minute 90 Sec Air Squats Sec Alternating Lunges 5 10 Each leg 90 Sec Bicycle Crunch Sec DAY 30 Skipping Sec Frog Squats Sec Sec Mountain Climbers Sec Oblique Crunches Sec DAY 31 REST DAY 32 Plank 5 1 Minute 90 Sec Push-Ups Sec Wall Sit 3 1 Minute 90 Sec 50 Skips 15 Butterfly 20 Squats DAY 33 Butterfly Sec DAY Minute Run DAY 35 REST DAY 36 Hip Thrust Sec Tricep Dips Sec 200m Run 10 Burpees 10 Butterfly 10 Lunges DAY 37 Wall Sit 3 2 Minutes 60 Sec 3 Max Reps 60 Sec 45 SECONDS PER EXERCISE 15 SECOND REST BETWEEN EACH EXERCISE Mountain Burpees Jump Squats Sit Ups Climbers Jumping Jacks Quickfit Ripped in 60 Days Challenge 5

6 DAY 38 REST DAY 39 Tricep Sec Bicep Curls Sec AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE: Squats 20 Lunges (10 ) DAY 40 Butterfly Sec DAY Minute Walk - Fast pased DAY 42 REST DAY 43 Plank 5 1 Minute 90 Sec Single Leg Kickback Sec Alternating Jump Lunges 5 10 Each leg 90 Sec Bench Jumps 5 2 Minutes 60 Sec DAY 44 Skipping (Single legs) Sec Sumo Air Squats Sec Wide Sec Oblique Crunches Sec DAY 45 REST DAY 46 Lying on floor Chest Press Sec Wall Sit 5 1 Minute 90 Sec 100 Skips 10 Plank 15 Leg Raises 20 Jump Squats DAY 47 Butterfly Sec 10 Burpees Step-up 40 Bench Hops 40 Star Jumps 10 Plank 6

7 DAY Minute Walk DAY 49 REST DAY 50 Hip Thrust Sec Tricep Dips Sec DAY 51 Wall Sit 3 2 Minutes 60 Sec 3 Max Reps 60 Sec 10 Tricep 20 Mountain Climbers 10 Butterfly 10 Lunges 45 SECONDS PER EXERCISE 15 SECOND REST BETWEEN EACH EXERCISE Jump Pause Broad Sit Ups Lunges Squats Jumps Oblique Crunches DAY 52 REST DAY 53 Tricep Sec Bicep Curls Sec AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE: Box Jumps 10 DAY 54 Hip Thrust Sec Bicep Hammer Curl Sec Tricep Dips Sec 10 Butterfly 10 Lunges 10 Tricep DAY Minute Run or Walk DAY 56 REST Quickfit Ripped in 60 Days Challenge 7

8 DAY 57 Alternating Lunges Sec Air Squats Sec Wall Sit Squat 2 Max Time Squats 20 Lunges (10 each leg) DAY 58 Skipping Sec Frog Squats Sec Sec Mountain Climbers Sec Oblique Crunches Sec DAY 59 REST DAY 60 Squat Jump Sec Pistan Squat Sec DAY Minute Hill Sprints DAY 62 REST DAY 63 Plank 3 2 Minutes 90 Sec Single Leg Kickback Sec Alternating Jump Lunges 5 10 Each Leg 90 Sec Bench Jumps 5 2 Minutes 60 Sec DAY 64 Hip Thrust Sec Tricep Dips Sec 10 Burpees 20 Bench Jumps 10 Rocket Jumps DAY 65 Wall Sit 3 2 Minutes 60 Sec Wide Squats Sec 10 Sprints - Sprint up and walk back, use the walk back as your rest 8

9 DAY 66 REST DAY 67 Butterfly Sec 1 ROUND AT YOUR BEST TIME 100 Squats Lunges (50 ) DAY Minute Walk DAY 69 REST Quickfit Ripped in 60 Days Challenge 9

10 PHONE: