At Home Daily Trainer

The warm up: 10 minutes of continuous exercise

Workout Ladder Scheme with Exercise A and Exercise B (will make 15 sets)

Day 1:

Warm up : 10 minutes continuous exercise (DO NOT STOP!)

50 jumping jacks

15 Kettlebell swings

20 Crunches

Workout:  15 sets Alternate between each exercise without rest

Exercise A: Pushups                             Exercise B: Squat Jumps

Set  1:                      15 reps of exercise A                                             1 rep of exercise B

Set 2:                        14 reps of exercise A                                             2 reps of exercise B

Set 3:                        13 reps of exercise A                                             3 reps of exercise B

…. Set 15:              1 reps of exercise A                                                15 reps of exercise B

Cool Down: 25 minutes incline speed walk on treadmill

Day 2:

Warm up: 10 minutes continuous exercises (DO NOT STOP UNTIL 10 minutes)

Jump rope- 50 reps

Dumbell rows- 15 reps

Push ups- 15 reps

Workout: 15 sets alternating between each exercise without rest

Exercise A: Hanging Leg Raises                        Exercise B: Standing Dumbell Shoulder Press

Set  1:                      15 reps of exercise A                                             1 rep of exercise B

Set 2:                        14 reps of exercise A                                             2 reps of exercise B

Set 3:                        13 reps of exercise A                                             3 reps of exercise B

…. Set 15:              1 reps of exercise A                                                15 reps of exercise B

Cool Down: 8 deadmill sprints

Day 3:

Warm up: 10 minutes continuous exercises (DO NOT STOP UNTIL 10 minutes)

One arm kettle bell squat front raises- 8 each arm

Lunge Jumps- 20

Lying leg raises- 20

Workout: 15 sets alternating between each exercise without rest

Exercise A: Burpee                                Exercise B: Dumbell Bicep curls

Set  1:                      15 reps of exercise A                                             1 rep of exercise B

Set 2:                        14 reps of exercise A                                             2 reps of exercise B

Set 3:                        13 reps of exercise A                                             3 reps of exercise B

…. Set 15:              1 reps of exercise A                                                15 reps of exercise B

Cool Down: 25 minutes incline speed walk

Day 4:

Warm up for 10 minutes:

1 deadmill sprint

10 Power Cleans

15 Lat-Pulldowns

Workout: 15 sets alternating between each exercise without rest

Exercise A: V-Up Crunches                                 Exercise B: Bench Press

Set  1:                      15 reps of exercise A                                             1 rep of exercise B

Set 2:                        14 reps of exercise A                                             2 reps of exercise B

Set 3:                        13 reps of exercise A                                             3 reps of exercise B

…. Set 15:              1 reps of exercise A                                                15 reps of exercise B

Cool down: 5 minutes walking lunges

Day 5:

Warm up: 10 minutes of continuous exercise

12 tricep rope extensions

15 frog jumps

15 barbell bicep curls

Workout: 15 sets of the ladder style alternating exercise A and B without rest.

Exercise A: Bent over Barbell Rows              Exercise B: Assisted Pull ups

Set  1:                      15 reps of exercise A                                             1 rep of exercise B

Set 2:                        14 reps of exercise A                                             2 reps of exercise B

Set 3:                        13 reps of exercise A                                             3 reps of exercise B

…. Set 15:              1 reps of exercise A                                                15 reps of exercise B

Cool Down: 12 dead mill sprints (15 second sprint, 30 second rest)

Day 6:

  1. 100 squats
  2. 100 burpees
  3. 100 crunches
  4. 100 flutter kicks
  5. 100 push ups
  6. 100 chair dips
  7. 100 leg raises
  8. 100 lunges
  9. 100 v-up crunches
  10. 100 squat jumps