At Home Daily Trainer

Monday: (4 x through)

8 reps Dumbbell Bicep Curl

8 reps Dumbbell Up-right row

8 reps Bent- Over rear delt raises

8 reps Tricep Kick Backs

8 reps Over head Shoulder Press

10 minute walk/ jog

 

Tuesday(4x through)

30 second plank

10 supermans

15 crunches

15 Good Mornings

15 lying leg raises

5 minute jump rope or 3 minutes jumping jacks

 

Wednesday: (4x through)

15 body squats

10 lunges on each leg

10 step- ups each legs (use 1 stair step)

15 Dumbbell Stiff leg deadlift

15 split squats each leg

20 minute jog/ fast walk

 

Thursday: (4 x through)

10 reps Dumbbell Bicep Curl

10 reps Dumbbell Up-right row

10 reps Bent- Over rear delt raises

10 reps Tricep Kick Backs

10 reps Over head Shoulder Press

15 minute incline walk

 

Friday: (4x through)

40 second plank

12 supermans

17 crunches

17 Good Mornings

17 lying leg raises

7 minute jump rope or 5 minutes jumping jacks

 

Saturday: (4x through)

20 body squats

12 lunges on each leg

12 step- ups each legs (use 1 stair step)

17 Dumbbell Stiff leg deadlift

17 split squats each leg

30 minute jog/ fast walk

 

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