At Home Daily Trainer

Another week to reach your Apex!

 

Sunday: 3x through (60 sec rest after circuit)

  1. 45 second plank
  2. 20 crunches
  3. 15 body squats
  4. 10 dual Lunges with each leg
  5. 15 lying leg raises with exercise ball between your legs

 

Monday: 3x through (60 sec rest after circuit)

  1. 15 split squats with each leg
  2. 20 v-up crunches off bench or couch
  3. 10 bench or chair dips
  4. 10 Dumbell hammer Curls
  5. 15 dumbell squat press

 

Tuesday: 3x through (60 sec rest after circuit)

  1. 10 push ups (assisted if necessary
  2. 25 mountain climbers
  3. 30 high knees
  4. 12 lunges each leg
  5. 20 crunches

 

Wednesday: (3x through the circuit)

  1. 25 body squats
  2. 25 yards of bear crawls
  3. 15 lying leg raises
  4. 15 Dumbell hammer curls
  5. 20 dumbell shoulder press

 

Thursday (3x through the circuit)

  1. 25 yards walking lunges
  2. 10 push ups
  3. 20 jumping jacks
  4. 15 weighted Bentover Dumbbell rows
  5. 15 Stiff leg dumbbell deadlifts

 

Friday (3x through the circuit)

  1. 10 dumbell push up / rows
    1. do a push up with your hand son the dumbbells and then after finishing the push up, row each dumbbell up to your chest, 1 at a time.
  2. 15 squat press with dumbbells
  3. 25 crunches on exercise ball
  4. 20 pulse squats
    1. get down low into a squat position and bounce your hips up and down just a few inches for range of motion
  5. 12 split squats on each leg holding dumbbells in both hands

 

Saturday (1x through)

  1. 100 body squats
  2. 100 crunches
  3. 100 assisted push ups
  4. 100 lying leg raises
  5. 100 Over head dumbbell tricep extension
  6. 4 planks until failure
  7. 100 v-up crunches
  8. 100 butt lift (bridge)
  9. 100 db shoulder press
  10. 100 lunges