Scribd Logo
Upload

Welcome to Scribd!

  • 318 views

    7 Day Home Workout Diamond Base e Book FD

    Uploaded by

    Jeremiahgibson
    The document outlines a 7 day home workout program without equipment consisting of body weight exercises. Each day includes 10 exercises to be done in 4 sets of 10 repetitions. The workouts target the entire body with exercises like pushups, squats, lunges, planks and more. Day 3 and 7 involve brisk walking or rest.

    Copyright:

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

    7 Day Home Workout Diamond Base e Book FD

    Uploaded by

    Jeremiahgibson
    318 views24 pages
    The document outlines a 7 day home workout program without equipment consisting of body weight exercises. Each day includes 10 exercises to be done in 4 sets of 10 repetitions. The workouts target the entire body with exercises like pushups, squats, lunges, planks and more. Day 3 and 7 involve brisk walking or rest.

    Original Title

    7-day-home-workout-diamond-base-e-book-fd

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 7 day home workout program without equipment consisting of body weight exercises. Each day includes 10 exercises to be done in 4 sets of 10 repetitions. The workouts target the entire body with exercises like pushups, squats, lunges, planks and more. Day 3 and 7 involve brisk walking or rest.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    318 views24 pages

    7 Day Home Workout Diamond Base e Book FD

    Uploaded by

    Jeremiahgibson
    The document outlines a 7 day home workout program without equipment consisting of body weight exercises. Each day includes 10 exercises to be done in 4 sets of 10 repetitions. The workouts target the entire body with exercises like pushups, squats, lunges, planks and more. Day 3 and 7 involve brisk walking or rest.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 24
    At a glance
    Powered by AI
    The key takeaways are that this home workout program provides full body exercises that can be done without equipment over the course of a week to improve fitness and health.

    The program includes bodyweight exercises like pushups, squats, lunges, planks and more challenging variations like walkouts, climbers and jumps.

    Each workout is structured into sets of 10 repetitions for different exercises, with 4 sets recommended for each exercise. The workouts are broken into days focusing on different areas and muscle groups.

    DIAMOND

    BASE
    7 DAY
    HOME WORKOUT
    INTRO
    INTRODUCTION

    I know the hassle to get to the gym is real.


    With everyday life getting in the way and
    conflicts in our schedule preventing us
    from making it to a fitness facility for our
    daily workout, I’ve come up with this 7 Day
    Home Workout Program that will give you
    the same exact sweat you could get at any
    gym. No equipment needed just your
    FOCUS, DETERMINATION and CAN-DO
    ATTITUDE so that you will come out 7 days
    from now happier, healthier and fitter!
    LET’S GO!!

    Diamond Ott
    “Fittest Soldier in The world”
    P:2
    WEEK

    1
    DAY - 1
    WEEK - 1

    #1

    Body weight
    Push ups
    PROGRAM

    4 SETS x 10

    #2

    Body weight
    Dips
    4 SETS x 10

    #3

    Body weight
    Bear Crawl
    4 SETS x 10
    P:4
    WEEK - 1
    #4

    Body weight
    Alpine Climbers
    4 SETS x 10

    #5

    Body weight
    Side Laterals

    DAY - 1
    PROGRAM

    4 SETS x 10

    #6

    Body weight
    Squats

    4 SETS x 10

    #7

    Body weight
    Box / Chair Step Ups
    4 SETS x 10
    P:5
    WEEK - 1
    #8

    Body weight
    Half Burpee
    4 SETS x 10

    #9

    Body weight
    Short Step Lunges

    DAY - 1
    PROGRAM

    4 SETS x 10

    #10

    Body weight
    Half Jacks
    4 SETS x 10
    P:6
    DAY - 2
    WEEK - 1

    #1

    Body weight
    Seated Scissor Kicks
    PROGRAM

    4 SETS x 10

    #2

    Body weight
    Walk Out Push Ups
    4 SETS x 10

    #3

    Body weight
    Tuck Jumps
    4 SETS x 10
    P:7
    WEEK - 1
    #4

    Body weight
    Low to High Plank
    4 SETS x 10

    #5

    Body weight
    Split Lunges

    DAY - 2
    PROGRAM

    4 SETS x 10

    #6

    Body weight
    In And Out Squats

    4 SETS x 10

    #7

    Body weight
    Burpee Tuck Jump
    4 SETS x 10
    P:8
    WEEK - 1
    #8

    Body weight
    Broad Jump
    4 SETS x 10

    #9

    Body weight
    Short Step Lunges

    DAY - 2
    PROGRAM

    4 SETS x 10

    #10

    Body weight
    Jump Squats
    4 SETS x 10
    P:9
    YOU CAN HAVE
    RESULTS OR
    HAVE EXCUSES,
    THE CHOICE
    “ IS YOURS
    DAY - 3
    WEEK - 1

    #1

    Brisk Walk/Jog/Run
    PROGRAM

    30 Minutes
    P:11
    DAY - 4
    WEEK - 1

    #1

    Body weight
    Walk Out Push Ups
    PROGRAM

    4 SETS x 10

    #2

    Body weight
    Eccentric Reverse Crunch
    4 SETS x 10

    #3

    Body weight
    Dips
    P:12

    4 SETS x 10
    WEEK - 1
    #4

    Body weight
    Bear Crawl
    4 SETS x 10

    #5

    Body weight
    Box / Chair Step Ups

    DAY - 4
    PROGRAM

    4 SETS x 10

    #6

    Body weight
    Squats

    4 SETS x 10

    #7

    Body weight
    Half Jacks
    P:13

    4 SETS x 10
    WEEK - 1
    #8

    Body weight
    In And Out Squats
    4 SETS x 10

    #9

    Body weight
    Short Step Lunges

    DAY - 4
    PROGRAM

    4 SETS x 10

    #10

    Body weight
    Burpee Broad Jump
    4 SETS x 10
    P:14
    THE PAIN YOU
    ENDURE TODAY
    WILL BECOME
    THE STRENGTH
    “ YOU HAVE
    TOMORROW
    DAY - 5
    WEEK - 1

    #1

    Body weight
    Crab Walk
    PROGRAM

    4 SETS x 10

    #2

    Body weight
    Alpine Climbers
    4 SETS x 10

    #3

    Body weight
    Low to High Plank
    P:16

    4 SETS x 10
    WEEK - 1
    #4

    Body weight
    Dips
    4 SETS x 10

    #5

    Body weight
    Squats

    DAY - 5
    PROGRAM

    4 SETS x 10

    #6

    Body weight
    Short Step Lunges

    4 SETS x 10

    #7

    Body weight
    Half Jacks
    P:17

    4 SETS x 10
    WEEK - 1
    #8

    Body weight
    Pushups
    4 SETS x 10

    #9

    Rear Lung with


    extended arm twist

    DAY - 5
    PROGRAM

    4 SETS x 10

    #10

    Body weight
    Mountain Climber +
    Half Burpee
    4 SETS x 10
    P:18
    DAY - 6
    WEEK - 1

    #1

    Body weight
    Squats
    PROGRAM

    4 SETS x 10

    #2

    Body weight
    Side Laterals
    4 SETS x 10

    #3

    Body weight
    Walk Out Push Ups
    P:19

    4 SETS x 10
    WEEK - 1
    #4

    Body weight
    Walk Out Push Ups
    4 SETS x 10

    #5

    Body weight
    Alternate Star Crunches

    DAY - 6
    PROGRAM

    4 SETS x 10

    #6

    Body weight
    Half Burpee

    4 SETS x 10

    #7

    Body weight
    Alpine Climbers
    P:20

    4 SETS x 10
    WEEK - 1
    #8

    Body weight
    Mountain Climber +
    Half Burpee
    4 SETS x 10

    #9

    Body weight
    Forward and Back

    DAY - 6
    Lunge Combo
    PROGRAM

    4 SETS x 10

    #10

    Body weight
    Broad Jump
    4 SETS x 10
    P:21
    P:22 PROGRAM WEEK - 1

    DAY - 7

    Rest
    BEFORE YOU
    QUIT, REMEMBER
    “ WHY YOU STARTED
    Consult your physician and follow all
    safety instructions before beginning
    any exercise program.

    D I A M O N D OT T. C O M
    © 2020 DCFT. All rights reserved.
    For DCFT Customer Service use
    [email protected]
    www.diamondott.com.

    IT’S
    GO TIME

    You might also like