At Home Daily Trainer

Monday

(5x 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

Tuesday

(5x 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
(5 rounds through all exercises no rest until you complete all 6 exercises- that is 1 round)

Wednesday

(5x 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

Thursday

(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

 

 

Friday

(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

Saturday

(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)

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