Best Home Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Workout Summary

The Best Home Workout Plan lets you forget packing a gym bag, driving to and from the gym, and paying monthly fees to get in great shape. Packed with the best at home exercises, this plan offers the very best home workout program designed to deliver maximum results for gaining strength and gettin... more

The Best Home Workout Plan lets you forget packing a gym bag, driving to and from the gym, and paying monthly fees to get in great shape. Packed with the best at home exercises, this plan offers the very best home workout program designed to deliver maximum results for gaining strength and getting lean.

No Gym? No Gym Equipment? No problem

Many home workout plans fall short of their promises, requiring the purchase of equipment in order to complete the routines outlined.

The best home workout routine outlined here delivers where others fail. You will find three home workout routines which utilize only your body and some household items already owned.

Leave Yourself No Excuse for Not Working Out

Working out three days a week without having to leave the house makes this home workout schedule easy enough to follow for anyone interested in getting in the best shape ever.

While men can benefit from this plan, the three routines make up the best at home workouts for women due to the focus on higher repetitions, short rest periods, and a great deal of attention to work on the legs, chest, and triceps – areas often focused on by women trying to tone their bodies.

No Boring Repeats

The best home workout goes beyond the mundane and provides an exceptional variety of moves. Great home workouts, like this one, are designed to keep motivation high and boredom out.

While other home workout programs may enlist the same four or five moves repeated to exhaustion, each of the home workout days detailed in this plan offer 10-11 different moves, keeping you challenged and engaged during each and every workout.

Quick and Effective Workouts

Where timing is concerned, this plan was developed to provide maximally beneficial workouts without spending hours to finish.

The combination of straight sets, supersets, and minimal rest periods will allow you to get the routines completed in a timely manner; all while keeping the muscles pumped, the heart rate up, and the fat burning.

Do It Right and Avoid Injury

Performing exercises at home, especially if working out alone, should be done with proper form and under scrutiny. It is imperative to understand how to perform the exercises properly to avoid injury. Doing so will give you the best in home workout experience and guarantee the desired end-results.

Jumping into this plan means getting the best at home workout possible. Nowhere else will you find a more comprehensive plan designed to increase strength and shed fat that does not require you to purchase any special equipment to get the job done.

Give yourself the opportunity now to take advantage of the best at home exercise program developed and watch the transformation take place right in the comfort of your own home!

Best Home Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
Best Home Workout Plan

Best Home Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Workout Summary

The Best Home Workout Plan lets you forget packing a gym bag, driving to and from the gym, and paying monthly fees to get in great shape. Packed with the best at home exercises, this plan offers the very best home workout program designed to deliver maximum results for gaining strength and gettin... more

The Best Home Workout Plan lets you forget packing a gym bag, driving to and from the gym, and paying monthly fees to get in great shape. Packed with the best at home exercises, this plan offers the very best home workout program designed to deliver maximum results for gaining strength and getting lean.

No Gym? No Gym Equipment? No problem

Many home workout plans fall short of their promises, requiring the purchase of equipment in order to complete the routines outlined.

The best home workout routine outlined here delivers where others fail. You will find three home workout routines which utilize only your body and some household items already owned.

Leave Yourself No Excuse for Not Working Out

Working out three days a week without having to leave the house makes this home workout schedule easy enough to follow for anyone interested in getting in the best shape ever.

While men can benefit from this plan, the three routines make up the best at home workouts for women due to the focus on higher repetitions, short rest periods, and a great deal of attention to work on the legs, chest, and triceps – areas often focused on by women trying to tone their bodies.

No Boring Repeats

The best home workout goes beyond the mundane and provides an exceptional variety of moves. Great home workouts, like this one, are designed to keep motivation high and boredom out.

While other home workout programs may enlist the same four or five moves repeated to exhaustion, each of the home workout days detailed in this plan offer 10-11 different moves, keeping you challenged and engaged during each and every workout.

Quick and Effective Workouts

Where timing is concerned, this plan was developed to provide maximally beneficial workouts without spending hours to finish.

The combination of straight sets, supersets, and minimal rest periods will allow you to get the routines completed in a timely manner; all while keeping the muscles pumped, the heart rate up, and the fat burning.

Do It Right and Avoid Injury

Performing exercises at home, especially if working out alone, should be done with proper form and under scrutiny. It is imperative to understand how to perform the exercises properly to avoid injury. Doing so will give you the best in home workout experience and guarantee the desired end-results.

Jumping into this plan means getting the best at home workout possible. Nowhere else will you find a more comprehensive plan designed to increase strength and shed fat that does not require you to purchase any special equipment to get the job done.

Give yourself the opportunity now to take advantage of the best at home exercise program developed and watch the transformation take place right in the comfort of your own home!

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Towel
  • Stairs
  • Box
  • Wall
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Walking lunge repetitions are listed per leg. The one foot elevated push ups should be split in half (right leg up for half and left leg up for half). For the bench dips just grab two sturdy chairs and use them instead of a bench. The best home workout is great because it doesn't require any equipment and can be done pretty much anywhere. Body weight exercises are great for building lean muscle and toning your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps00:00:30
3 -- 00:00:30 10 -- --:--
Default
Calves / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plyometric step up can be done on a sturdy chair or a stool and the calf raise on a dumbbell can just be done on a ledge in the house that is around 6 inches high. Plyometric lunge and step up repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lower Back / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Expert
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Lower Back / Intermediate
3 sets, 20 reps00:00:30
3 -- 00:00:30 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pelvic Tilt into a bridge should be done for 3 sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Chest / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:15, 01:00 rest
3 -- 00:01:15 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Walking lunge repetitions are listed per leg. The one foot elevated push ups should be split in half (right leg up for half and left leg up for half). For the bench dips just grab two sturdy chairs and use them instead of a bench. The best home workout is great because it doesn't require any equipment and can be done pretty much anywhere. Body weight exercises are great for building lean muscle and toning your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps00:00:35
3 -- 00:00:35 12 -- --:--
Default
Calves / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 00:00:35
3 -- 00:00:35 -- -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plyometric step up can be done on a sturdy chair or a stool and the calf raise on a dumbbell can just be done on a ledge in the house that is around 6 inches high. Plyometric lunge and step up repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lower Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Lower Back / Intermediate
1 sets, 20 reps00:00:35
1 -- 00:00:35 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pelvic Tilt into a bridge should be done for 3 sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 75 reps, 01:00 rest
1 -- --:--:-- 75 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:30, 01:00 rest
3 -- 00:01:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Walking lunge repetitions are listed per leg. The one foot elevated push ups should be split in half (right leg up for half and left leg up for half). For the bench dips just grab two sturdy chairs and use them instead of a bench. The best home workout is great because it doesn't require any equipment and can be done pretty much anywhere. Body weight exercises are great for building lean muscle and toning your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 75 reps, 01:00 rest
3 -- --:--:-- 75 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps00:00:40
3 -- 00:00:40 12 -- --:--
Default
Calves / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 00:00:40
3 -- 00:00:40 -- -- --:--
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plyometric step up can be done on a sturdy chair or a stool and the calf raise on a dumbbell can just be done on a ledge in the house that is around 6 inches high. Plyometric lunge and step up repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 75 reps, 01:00 rest
3 -- --:--:-- 75 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Middle Back / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Expert
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
Default
Lower Back / Intermediate
1 sets, 20 reps00:00:40
1 -- 00:00:40 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pelvic Tilt into a bridge should be done for 3 sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 75 reps, 01:00 rest
1 -- --:--:-- 75 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 45 reps
3 -- --:--:-- 45 -- --:--
Default
Abs / Beginner
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:45
3 -- 00:01:45 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:45, 01:00 rest
3 -- 00:01:45 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Walking lunge repetitions are listed per leg. The one foot elevated push ups should be split in half (right leg up for half and left leg up for half). For the bench dips just grab two sturdy chairs and use them instead of a bench. The best home workout is great because it doesn't require any equipment and can be done pretty much anywhere. Body weight exercises are great for building lean muscle and toning your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 75 reps, 01:00 rest
3 -- --:--:-- 75 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps00:00:45
3 -- 00:00:45 15 -- --:--
Default
Calves / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plyometric step up can be done on a sturdy chair or a stool and the calf raise on a dumbbell can just be done on a ledge in the house that is around 6 inches high. Plyometric lunge and step up repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 75 reps, 01:00 rest
3 -- --:--:-- 75 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Middle Back / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lower Back / Intermediate
1 sets, 20 reps00:00:45
1 -- 00:00:45 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pelvic Tilt into a bridge should be done for 3 sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Biceps secondary Lats secondary Groin secondary Hamstrings secondary Forearms secondary Traps secondary Outer thighs secondary Obliques primary Abs primary Chest primary Calves primary Middle back primary Quads primary Shoulders primary Lower back primary Triceps primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Towel
  • Stairs
  • Box
  • Wall
Show All

193 people started this plan

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Best Home Workout Plan

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Towel
  • Stairs
  • Box
  • Wall
Show All

193 people started this plan