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Lets Get After It This Week Guys!!!

 

Monday: (3 rounds, rest 60 seconds after completing each round)

  1. 10 Dual Lunges on each leg
  2. 20 Squat Jumps if jumping is not a possibility perform 40 standing squats
  3. 20 Dumbell Lateral Lunges
  4. 20 Donkey Kicks each leg
  5. 10 burpeers, if you cannot perform do 10 push ups, 10 squats, and 10 tuck jumps separate

 

 

Tuesday: (3 rounds total, rest 60 seconds after each set)

  1. Seated Dumbbell Lateral raises- 30
  2. Crunches- 30
  3. Plank- hold until failure
  4. Standing Dumbbell Shoulder Press- 20
  5. V-Up Crunches- 25

 

 

Wednesday: (3 rounds total, 60 seconds rest after each set)

  1. Bench or Chair Dips- 15 reps
  2. Alternating Bent Over Dumbbell Rows- 15 reps each arm
  3. Lying Dumbbell Floor Presses- 20 reps
  4. Plank Push ups- 10 leading with each arm
  5. Mountain Climbers- 30 each leg (60 total
  6. 5 clap push ups or 20 push ups  (assisted if necessary)

 

 

Thursday: (4 rounds, rest 60 seconds after completing each round)

  1. 10 Dual Lunges on each leg
  2. 20 Squat Jumps if jumping is not a possibility perform 40 standing squats
  3. 20 Dumbell Lateral Lunges
  4. 20 Donkey Kicks each leg
  5. 10 burpeers, if you cannot perform do 10 push ups, 10 squats, and 10 tuck jumps separate

 

 

Friday: (4 rounds total, rest 60 seconds after each set)

  1. Seated Dumbbell Lateral raises- 30
  2. Crunches- 30
  3. Plank- hold until failure
  4. Standing Dumbbell Shoulder Press- 20
  5. V-Up Crunches- 25

 

Saturday: (3 rounds total, 60 seconds rest after each set)

  1. Bench or Chair Dips- 15 reps
  2. Alternating Bent Over Dumbbell Rows- 15 reps each arm
  3. Lying Dumbbell Floor Presses- 20 reps
  4. Plank Push ups- 10 leading with each arm
  5. Mountain Climbers- 30 each leg (60 total
  6. 5 clap push ups or 20 push ups (assisted if necessary)

 

Sunday: (1x through the circuit and finished until next week

100 body squats
100 crunches
100 assisted push ups
100 lying leg raises
100 Over head dumbbell tricep extension
4 planks until failure
100 v-up crunches
100 butt lift (bridge)
100 db shoulder press
100 lunges