Home Work Out, when you don't have time for a gym
Workout 1
Warm up 5 min
1' Jumping jacks
1' Hight Knee
30'' Burpees
1' Jumping jacks
1' Hight Knee
30'' Burpees
Set 4 min
1' Back lunge bicep curl
1' Squat over head press
1' Back lunge bicep curl
1' Squat over head press
Set 3min
10 push ups
20 chair deep
10 shoulder push ups
( repid for 3 min )
Set 2 min
30'' splite lunge jump
1' side lunges
30'' split linge jump
1' side lunges
Set 3min
plunk 1 min
rest, repid 3 times
Stretching
Workout 2
Complete 20-reps on each exercise. Do 2 total rounds for a total of 400 reps! Rest as needed throughout making sure to keep person form...
20 Barbell Thrusters
20 Barbell Bent Over Rows
20 Walk Lunges
20 Pushups
20 V-Ups
20 Mountain Climbers
20 Sit Throughs
20 Bodyweight Squats
20 Leap Ups
20 Russian Twists
After 2 rounds and 400 reps, you are done!
Workout 3
This 12-station, 200-rep program burns fat and builds muscle—in about 60 minutes a week
Directions: Do this workout 3 times a week—Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises.
Workout
1. Squats (30 reps)
2. Pushups (30 reps)
3. Jumps (10 reps)
4. Swiss-ball leg curls (10 reps) if you don't have stability ball do bridge exercise ( 50 times)
5. Swiss-ball pikes (10 reps) if you don't have stability ball do v-sit ups ( 10 reps)
6. High knee 1'
7. Pushups (2 sets of 10 )
8. Forward lunges (50 reps)
9. Shoulder pushups (20 reps)
10.Tricep dips (2 set of 15 reps)
11. Squats (30 reps)
12. MontainClimber (50 reps)