At Home Daily Trainer

Another week to reach your Apex from Home!

 

At-Home Daily Trainer

If the At-Home daily trainer is too hard at this point there is a 31 day beginner program to ease into the At-Home Daily Workouts under the “intermediate workouts” section!

Sunday:

 

  1. Plank until Failure
  2. Cycling Crunches- 50
  3. Lying Leg Raises- 15
  4. Crunches- 20
  5. Good Mornings- 40
  6. Downward Dof- 90 seconds
  7. Superman’s- 15

(4 rounds through all exercises no rest until you complete all 7 exercises- that is 1 round)

 

 

Monday:

 

  1. Squat Jumps- 15
  2. Walking Lunges- 30
  3. Body weight squats- 25
  4. Flutter Kicks– 15 each leg
  5. Bird Dogs- 15 each side
  6. Frog Jumps- 12
  7. Stiff Leg Deadlift with dumbbells- 15

(4 rounds through all exercises no rest until you complete all 7 exercises- that is 1 round)

 

 

Tuesday:

 

  1. Lying on Floor DB Chest Press- 15
  2. Standing DB lateral raises- 12
  3. Bent over DB Rows- 20
  4. DB Bicep Curls- 12
  5. Overhand DB Tricep Extensions- 20
  6. Bent Over DB Reverse Fly’s- 15
  7. DB Front Raises- 12

(4 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

 

 

Wednesday:

  1. 17 Bent Over Dumbbell rows
  2. 17 Dumbbell front raises
  3. 17 Dumbbell Lateral Raises
  4. 17 Seated Dumbbell Shoulder Press
  5. 17 Plank Push ups
  6. 17 Lying Leg Raises
  7. 35 crunches
  8. 17 push ups

(5 rounds through all exercises no rest until you complete all 7 exercises- that is 1 round)

 

Thursday:

35 crunches
15 Lying leg raises
30 Lunges
20 squat jumps
50 feet of dull walking
60 cycling crunches
90 second  Plank
30 V-up Crunches
(5 rounds through all exercises no rest until you complete all 7 exercises- that is 1 round)

Friday:

17 push ups
17 Dumbbell Hammer Curls both are same time
17 Dumbbell Shoulder Press
17 Dumbbell Lateral Raises
17 Overhead Tricep Extensions
17 Good Mornings holding dumbbells
17 Plank Push ups
17 Burpees
(5 rounds through all exercises no rest until you complete all 7 exercises- that is 1 round)

Saturday:

20 leg raises (exercise ball in between legs if accessible)
25 Squat Jumps
20 Body weight squats
25 squat jumps
20 Split squats each leg
25 Crunches
20 dumbbell deadlifts
25 body weight squats
(5 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)