At Home Daily Trainer

By Anthony Kukovica

Another Week To Reach Your APEX!!!

 

Monday: Legs/ Glutes (Repeat 3x)

  1. 50 Squats
  2. 30 walking lunges
  3. 20 jump squats
  4. 30 side lunges
  5. 50 bridges
  6. 50 glute kickbacks

 

Tuesday: Arms and Abs 

  1. Plank (as long as possible)
  2. 15 tricep dips
  3. 20 crunches
  4. 10 push ups
  5. 20 russian twists each side
  6. 15 cross punches each side
  7. 20 tummy tucks
  8. 15 supermans
  9. 10 downward dog push ups

 

Wednesday: Circuit

  1. 50 jumping jacks
  2. 30 second jump rope
  3. 20 alternating lunges
  4. 30 second jump rope
  5. 10 tuck jumps
  6. 30 second jump rope
  7. 20 squats
  8. 30 second jump rope
  9. 60 second high knees
  10. 30 second jump rope
  11. 10 jump squats
  12. 30 second jump rope
  13. 10 burpees
  14. 30 second jump rope
  15. 60 jumping jacks
  16. 30 second jump rope
  17. 20 second mountain climbers
  18. 30 second jump rope
  19. 25 push ups
  20. 30 second jump rope
  21. 60 second plank

 

 

Thursday: Arms (repeat 3x)

  1.  50 jumping jacks
  2. 15 reps overhead press
  3. 15 reps chest press
  4. 50 high knees
  5. 15 laying dumbbell tricep extensions
  6. 15 tricep dips
  7. 50 jumping jacks
  8. 15 push ups
  9. 15 bicep curls
  10. 50 high knees

Friday: 

  1. 100 jumping jacks
  2. 90 mountain climbers
  3. 80 crunches
  4. 70 walking lunges
  5. 60 push ups
  6. 50 squats
  7. 40 crunches
  8. 30 jumping jacks
  9. 20 push ups
  10. 10 burpess
  11. 5 push ups
  12. 1 mile run/walk

 

Saturday: Legs

  1. 30 donkey kicks
  2. 30 straight leg lifts
  3. 25 curtsey squats
  4. 25 reverse lunges
  5. 30 side plank leg lifts
  6. 30 leg sweeps
  7. 1 minute plyo squats
  8. 1 minute lunge jumps

 

Sunday: 1,000 rep workout

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