At Home Weekly Workout

Monday
1) Dumbbell chest press on exercise ball 5×15 , superset Plank until failure
2) Alternating dumbbell curls 12 each arm, superset Exercise ball crunches 20 reps (4 rounds)
3) Lying Leg Raises (21 method- 7 reps bringing both legs up half way then, 7 reps starting with legs all the way up onling coming down half way then, 7 reps full range of motion)
4) Push ups (use knees if needed) 5 x 20
5) Prone Tricep Extensions 4 x 15
6) Chair Dips 4 x 10 superset Diamond Push ups until failure (4 rounds)

Tuesday
1) Double Step: Step-ups- 12 each leg
2) Alternating Lunges- 15 each leg
3) 180 degree squat jumps- 20
4) Plank- until failure
5) Alternating High Knee Jumps- 25 each leg
6) Burpees- 10
(3 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

Wednesday
1) Leg Raises with exercise ball between legs-20
2) Duck Walks- 100 feet
3) Bent Over dumbbell kick backs- 12 each arm
4) Standing Dumbbell curls- 15
5) Overhead DB tricep extension-12
6) Frog Jumps-15
(3 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

Thursday
1) Bent Over Dumbbell rows- 15
2) Dumbbell front raises- 10
3) Dumbbell Lateral Raises- 10
4) Seated Dumbbell Shoulder Press- 12
5) Plank Push ups- 10
6) Lying Leg Raises- 15
7) Crunches- 30
(3 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

 

Friday
1) Alternating Lunge Jumps- 20
2) Single Leg Sit-Squats- 20
3) Standing Calf Raises -25
4) Step ups- 15 each leg
5) Lateral Lunges- 10 each leg
6) Leg extensions with dumbbell held between your feet- 20
7) Cycling crunches- 25 each side
(3 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

 

Saturday
1) Dumbbell Hammer Bicep Curls- 12 each arm
2) Chair Dips- 12
3) Overhead Dummbell Tricep Extensions- 12
4) Exercise ball push ups-10
5) Broomstick Twists- 50
6) Overhand Dumbbell bicep curls-12
(3 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

Sunday
1) 100 squats
2) 100 burpees
3) 100 crunches
4) 100 flutter kicks
5) 100 push ups
6) 100 chair dips
7) 100 leg raises
8) 100 lunges
9) 100 v-up crunches
10) 100 squat jumps