At Home Daily Trainer

Monday

(3x through this circuit)

  1. 45 degree lunges (in place)- 10 each leg
  2. Single Stair Toe Touches (hopping foot to foot touching the bottom step on a stair case)- 30 seconds
  3. Dumbbell Alternating Side Lunges- 20 (hold a dumbbell against your chest performing a side lung aka lateral lunge)
  4. Bird Dogs- 15 each side
  5. Wide Leg Cross sit ups- 15
  6. High Knees- 25 each leg (if you can’t jump back and forth between feet perform them slow bringing each knee as high as possible)

Tuesday

(3x through this circuit)

  1. Squat Jacks- 20 or if unable perform very rapid squats- 25
  2. Dumbbell Snatch- 15
  3. Burpees-10
  4. Bicycle Crunches- 25
  5. Bench or Chair dips-12
  6. Forward Lunges- 20
  7. Crossover Push ups- 10

 

Wednesday

(3x through this circuit)

  1. Dumbell Thrusters- 20 (aka squat press)
  2. Seated dumbbell lateral raises- 15
  3. 3 part ab medley
    1. 12 lying leg raises over head
    2. 12 crunches feet in the air
    3. 12 toe touches with legs extended straight with feet on chair
  4. Plank Push ups- 12
  5. Walking Lunges- 24
  6. Dumbbell Tricep Kick backs- 10 each arm
  7. Dumbbell Bicep Curls- 15

Thursday

(3x through the circuit)

  1. Plank until failure
  2. Lying Leg Raises 15 reps
  3. Split Squats 15 reps each leg
  4. Lying on Back Bridges 20 reps
  5. Walking Lunges- 20 lunges
  6. Cycling Crunches 50 reps
  7. Jumping Jacks 40
  8. Crunches 30

 

Friday

(3x through the circuit)
1) Bent Over Dumbbell rows- 15
2) Dumbbell front raises- 10
3) Dumbbell Lateral Raises- 10
4) Seated Dumbbell Shoulder Press- 12
5) Plank Push ups- 10
6) Lying Leg Raises- 15
7) Crunches- 30
(3 rounds through all exercises no rest until you complete all 7 exercises- that is 1 round)

Saturday

(3x through the circuit)
1) Double Step: Step-ups- 12 each leg
2) Alternating Lunges- 15 each leg
3) 180 degree squat jumps- 20
4) Plank- until failure
5) Alternating High Knee Jumps- 25 each leg
6) Burpees- 10

 

Sunday

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