New At Home Daily Trainer


Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.

1A. Dumbbell Lunge

1B. Pushup

4 sets, 8-12 reps each, 90 seconds between supersets


2A. Dumbbell Romanian Deadlift

2B. Ab-Wheel Rollout

4 sets, 6-8 reps each, 90 seconds between supersets


3A. Dumbbell Curl

3b. Dumbbell Shoulder Press

4 sets, 12-15 reps each, 2 minutes between supersets


4A. Plank

4B. Dip (can be done on a chair)

4 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets



1A. Body-Weight Squat

1B. Lying Glute Bridge

As many sets as needed, 100 total reps for each exercise, 60 seconds between sets


2A. Reverse Lunge

2B. Dumbbell Romanian Deadlift

5 sets, 10 reps, 90 seconds between sets


  1. Wall Sit

Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.




Perform all exercises as a massive superset, rest 90 seconds, then repeat 5 times.


  1. Jump Rope (60 seconds)
  2. Burpee (10 reps)
  3. Dumbbell Curl-To-Press (15 reps)
  4. Bear Crawl (60 seconds)





1A. Ab-Wheel Rollout

1B. Superman hold

4 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets


  1. Renegade Row

4 sets, 10 reps, 60 seconds rest


  1. Plank

4 sets, 60 second hold, 90 seconds rest





  1. Pushup 55*

3 sets, 3 minutes between sets

* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.


  1. Plank

3 sets, 60 seconds, 60 seconds rest


3A. Body-Weight Squat

3B. Dumbbell Curl

4 sets, as many reps as possible, 90 seconds rest between supersets


4A. Dip (can be done on a chair)

4B. Pullup (in doorframe)

5 sets, 5-10 reps, 45 seconds rest between supersets



1A. Body-Weight 1¼ squat*

* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.

1B. Dumbbell Romanian Deadlift

6 sets, 10 reps (as many as possible for squat), 90 seconds rest


2A. Walking Lunge

2B. Lying Glute Bridge

6 sets, 20 reps, 90 seconds rest


Sunday: Fat Burn/ Abs

100 body squats
100 crunches
100 assisted push ups
100 lying leg raises
100 Over head dumbbell tricep extension
4 planks until failure
100 v-up crunches
100 butt lift (bridge)
100 db shoulder press
100 lunges