Scribd Logo
Upload

Welcome to Scribd!

  • 38 views

    Home Workout

    Uploaded by

    Constant Graft
    This document outlines a 5-day workout routine with stretching and multiple exercise circuits each day. Monday's workout focuses on lower body exercises like squats and lunges, along with planks and pushups. Tuesday includes upper body exercises like shoulder presses and bicep curls. Wednesday repeats the lower body circuit from Monday. Thursday targets the triceps and includes lunges and calf raises. Friday works the back and glutes with exercises such as pull-ups, supermans, and glute thrusts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Home Workout

    Uploaded by

    Constant Graft
    38 views5 pages
    This document outlines a 5-day workout routine with stretching and multiple exercise circuits each day. Monday's workout focuses on lower body exercises like squats and lunges, along with planks and pushups. Tuesday includes upper body exercises like shoulder presses and bicep curls. Wednesday repeats the lower body circuit from Monday. Thursday targets the triceps and includes lunges and calf raises. Friday works the back and glutes with exercises such as pull-ups, supermans, and glute thrusts.

    Original Title

    HomeWorkout

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 5-day workout routine with stretching and multiple exercise circuits each day. Monday's workout focuses on lower body exercises like squats and lunges, along with planks and pushups. Tuesday includes upper body exercises like shoulder presses and bicep curls. Wednesday repeats the lower body circuit from Monday. Thursday targets the triceps and includes lunges and calf raises. Friday works the back and glutes with exercises such as pull-ups, supermans, and glute thrusts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    38 views5 pages

    Home Workout

    Uploaded by

    Constant Graft
    This document outlines a 5-day workout routine with stretching and multiple exercise circuits each day. Monday's workout focuses on lower body exercises like squats and lunges, along with planks and pushups. Tuesday includes upper body exercises like shoulder presses and bicep curls. Wednesday repeats the lower body circuit from Monday. Thursday targets the triceps and includes lunges and calf raises. Friday works the back and glutes with exercises such as pull-ups, supermans, and glute thrusts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 5

    MONDAY

    STRETCH
    World’s Greatest Stretch (5reps)
    Down Dog/Cobra (5reps)
    Hamstring Lengthen (15reps)
    PART 1 - 2/3 ROUNDS
    3 Positions (10sec)
    Explosive Squat (12reps)
    Plank (15sec)
    PART 2 – 3 ROUNDS
    Wall Sit (1min)
    Pushups (15reps)
    One Leg Up Core (30sec)
    Jump Rope (30sec)
    Glute Bridge (15reps)
    Dynamic Back Rows (20reps)
    PART 3
    Leg Lifts (15reps)
    Side Plank (45sec)
    Bird Dog Crunch (12reps)
    PART 1 - 3 ROUNDS
    RFE Split Squat (10reps)
    Single Leg Hip Thrust (10reps)
    Push Up (12reps)
    Shoulder Taps (16reps)
    PART 2 – 3 ROUNDS
    Single Leg Hamstring Curl (10reps)
    Lateral Slide Lunge (10reps)
    Atomic Push Up (10reps)
    Body Saw (12reps)
    Pikes (12reps)
    Calf Raise (4X20reps)
    TUESDAY

    STRETCH
    World’s Greatest Stretch (5reps)
    Down Dog/Cobra (5reps)
    Hamstring Lengthen (15reps)
    PART 1 - 2/3 ROUNDS
    Decline Push-Up (10reps)
    Shoulder Press (10reps)
    Lateral Raise (10reps)
    Front Raise (10reps)
    Rear Dealt Raise (10reps)
    Bicep Curl (10)
    Hammer Curl (10)
    Reverse Curl (10)
    PART 2 - 2/3 ROUNDS
    Jump Rope (1min)
    DB Crunch (20reps)
    Heel Taps (40reps)
    Calf Raise (4X20reps)
    WEDNESDAY

    STRETCH
    World’s Greatest Stretch (5reps)
    Down Dog/Cobra (5reps)
    Hamstring Lengthen (15reps)
    PART 1 - 2/3 ROUNDS
    3 Positions (10sec)
    Explosive Squat (12reps)
    Plank (15sec)
    PART 2 – 3 ROUNDS
    Wall Sit (1min)
    Pushups (15reps)
    One Leg Up Core (30sec)
    Jump Rope (30sec)
    Glute Bridge (15reps)
    Dynamic Back Rows (20reps)
    PART 3 
    Leg Lifts (15reps)
    Side Plank (45sec)
    Bird Dog Crunch (12reps)
    PART 1 - 3 ROUNDS
    RFE Split Squat (10reps)
    Single Leg Hip Thrust (10reps)
    Push Up (12reps)
    Shoulder Taps (16reps)
    PART 2 – 3 ROUNDS
    Single Leg Hamstring Curl (10reps)
    Lateral Slide Lunge (10reps)
    Atomic Push Up (10reps)
    Body Saw (12reps)
    Pikes (12reps)
    Calf Raise (4X20reps)
    THURSDAY

    STRETCH
    World’s Greatest Stretch (5reps)
    Down Dog/Cobra (5reps)
    Hamstring Lengthen (15reps)
    PART 1 - 2/3 ROUNDS
    Incline Pushup (10reps)
    Diamond Pushup (10reps)
    PART 2 - 2/3 ROUNDS
    Tricep Dips (20reps)
    Tricep KIckbacks (10reps)
    Overhead Tricep Ext (10reps)
    PART 2 - 2/3 ROUNDS
    Front Lunge (10reps)
    Back Lunge (10reps)
    Explosive Squats (10reps)
    Side Lunge (10reps)
    Calf Raise (4X20reps)
    PART 3 - 2/3 ROUNDS
    Russian Twist (15reps)
    Flutter Kicks (15reps)
    Chair Sit Ups (15reps)
    FRIDAY

    STRETCH
    World’s Greatest Stretch (5reps)
    Down Dog/Cobra (5reps)
    Hamstring Lengthen (15reps)
    PART 1 - 2/3 ROUNDS
    Supermans (12reps)
    Pull-Ups (5reps)
    Y-Supermans (12reps)
    T-Pushup (10reps)
    T-Superman (10reps)
    PART 2 - 2/3 ROUNDS
    Single Leg Thrust (12reps)
    Glute Thrust (12reps)
    Elevated Glute (12reps)

    You might also like