At Home Daily Trainer

Sunday

(5x through the circuit)

  1. Dul Lunges – 10 each leg
  2. Body Squats- 30
  3. Double step Step Ups- 10 each leg
  4. Crunches- 30
  5. Superman’s- 21
  6. Plank- 1 minute or failure
  7. Squat Jumps- 20

Monday

(5x through the circuit)

  1. Push ups (on knees if necessary)- 15 reps
  2. Dumbbell Lateral raises- 12 reps
  3. Good Mornings- 40
  4. Flutter Kicks- 20 each leg
  5. Burpees- 15
  6. Plank push ups- 10
  7. Bench Dips- 15 (use chair, bench, couch, bed etc)

Tuesday

(5x through the circuit)

  1. Mountain Climbers- 50
  2. Alternating Lateral Lunges- 15 each side
  3. Alternating Lunge Jumps- 20
  4. Jumping Jacks- 40
  5. Walking Lunges- 20
  6. Overhead tricep extensions with dumbbells- 15
  7. Cycling crunches- 30

Wednesday

(5x through the circuit)

  1. Dumbbell standing shoulder press 12 reps
  2. Push ups- until failure
  3. Overhead dumbell tricep extension- 15 reps
  4. Standing Dumbbell Shrugs until failure
  5. Mountain Climbers- 50
  6. V-up crunches- 20 reps
  7. Flutter Kicks (keeping legs straight)- 20 reps
  8. Dumbbell lateral raises- 15 reps

 

 

Thursday

(5x through the circuit)
1) Alternating Lunge Jumps- 20
2) Single Leg Sit-Squats- 20
3) Standing Calf Raises -25
4) Step ups- 15 each leg
5) Lateral Lunges- 10 each leg
6) Leg extensions with dumbbell held between your feet- 20
7) Cycling crunches- 25 each side

Friday

(5x through the circuit)
1) Dumbbell Hammer Bicep Curls- 12 each arm
2) Chair Dips- 12
3) Overhead Dummbell Tricep Extensions- 12
4) Exercise ball push ups-10
5) Broomstick Twists- 50
6) Overhand Dumbbell bicep curls-12
(5 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

Saturday
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