New At Home Daily Trainer

Sunday

10 push-ups

20 squats

30 lunges

40 crunches

50 second wall sit

60 second plank

70 jumping jacks

60 second plank

50 second wall sit

40 crunches

30 lunges

20 squats

10 push ups

 

Monday:

Alternating Dumbbell hammer curls 4 sets of 10-12 reps

Overhand simultaneous Dumbbell curls 4 sets of 10-12 reps

Bent Over Dumbbell Kicks backs 4 sets of 10-12 reps (one arm at a time)

Bench or chair Dips- 3 sets until failure (if you fail fats, bring your feet in closer)

Concentration Bicep Curls 4 sets of 10-12 reps

Seated Overhead Dumbbell Triceps Extensions 4 sets of 10-12 reps

 

Tuesday:

Dumbbell Prisoner Squats 4 sets of 15

Box or (Double stair) Step ups 4 sets of 10 each leg

Dumbbell Squat Press 4 sets of 12

Walking Lunges with dumbbells 4 sets of 20 lunges

Wall Sit 60 seconds (2 sets)

Plank 3 sets until failure

 

Wednesday:

10 lying leg raises

20 push ups

30 squats

40 lunges

50 crunches

60 second wall sit

70 second plank

80 jumping jacks

70  second plank

60 second wall sit

50 crunches

40 lunges

30 squats

20 push ups

10 lying leg raises

 

Thursday:

Alternating Dumbbell hammer curls 4 sets of 10-12 reps

Overhand simultaneous Dumbbell curls 4 sets of 10-12 reps

Bent Over Dumbbell Kicks backs 4 sets of 10-12 reps (one arm at a time)

Bench or chair Dips- 3 sets until failure (if you fail fats, bring your feet in closer)

Concentration Bicep Curls 4 sets of 10-12 reps

Seated Overhead Dumbbell Triceps Extensions 4 sets of 10-12 reps

 

Friday:

Dumbbell Prisoner Squats 4 sets of 15

Box or (Double stair) Step ups 4 sets of 10 each leg

Dumbbell Squat Press 4 sets of 12

Walking Lunges with dumbbells 4 sets of 20 lunges

Wall Sit 60 seconds (2 sets)

Plank 3 sets until failure

 

Saturday:

50 jumping jacks

20 squats

100 russian twists

5 kneeling push ups

1 minute downward dog

15 jack knife sit-ups

10 lunges

10 side lunges each side

20 bird-dogs

20 inner thigh lifts each leg