Home Fitness Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings
Home Fitness Workout Plan

Home Fitness Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings

Home Fitness Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Home Fitness Legs Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 50 01:00
Abs / Beginner
2 sets, 20 reps
2 20 --:--
Abs / Beginner
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 00:01:00
2 00:01:00 --:--
--
--
2 sets, 00:00:30, 01:00 rest
2 00:00:30 01:00
--
--
3 sets, 30 reps00:00:30, 01:00 rest
3 30 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 15 reps
3 15 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This home fitness workout proves that you can get a great workout without going to the gym. The great thing about this workout is that you don't need any weights. It is all bodyweight exercises and it uses things that you already have at home to make the workout. If you want you can add 20-30 minutes of jogging after the workout as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to a... more

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to add a cardio element to improve aerobic fitness, walk or run around the neighborhood for 20 to 30 minutes after your strength workout.

Home Workout Plan


The Home Fitness Workout is full of challenging home fitness exercises. It is a 5 day per week routine. Create a home workout schedule around your business and personal life by designating five days for exercise and two days for rest.

The first of the home workout routines targets the legs. The second workout strengthens the chest, triceps and abs. The third home fitness workout targets the back, shoulders and abs. Together, these three days hit every major muscle group at least once. Take a day off because the fourth day again targets the chest, triceps and abs. Day 5 hits the back, shoulders and abs. It is safe to work the abs on back-to-back days because they recover more quickly than other body parts.

Benefits


Home exercise workouts are convenient and effective. Avoid the gym with home fitness workouts and save money by avoiding membership fees, gas and save time by not having to drive.

Fitness workouts at home are private; no need to worry about anyone watching you and no lines for equipment. Some home fitness programs require the use of home gym equipment, such as a machine, barbell and set of dumbbells. This Home Fitness Workout uses all bodyweight exercises. Bodyweight home exercises improve functional fitness, plus save you the hassle of having to buy and store fitness equipment.

Functional Fitness


Functional fitness is strength in real-world situations. Exercising at home with this workout gives you functional strength needed to complete everyday tasks that you run into whether it is picking up a heavy box, moving a couch, or carrying your child on your hip.

One example from the Home Fitness Workout that illustrates functional strength is the bench dip. A bench dip targets the triceps using a chair or the edge of a bedframe. You lift your bodyweight using your arms in an action similar to pushing yourself up out of a chair or pushing a door open. Other exercises from the home fitness training program that build functional strength include push-ups, plyometric step-ups and bodyweight squats. These exercises make it easier for you to climb stairs, lift objects and perform other daily activities.

Limitations


An at home fitness routine limits your options because of the lack of equipment. The Home Fitness Workout improves muscle tone, strength and endurance, but it cannot give you massive muscle gains because of the lack of heavy weights. Home workout programs can build mass if you have a home gym or a set of free weights, but you need to invest the money and dedicate part of your home as workout space.

Working Out at Home


The bottom line is if you have a hard time finding motivation to go to the gym, this home fitness exercise plan is your solution. The benefits far outweigh the drawbacks, making this the best at home workout around. Start following this Home Fitness Workout Plan today and see results!

Home Fitness Chest, Triceps, and Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 20 01:00
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 20 01:00
Chest / Intermediate
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This home fitness workout proves that you can get a great workout without going to the gym. The great thing about this workout is that you don't need any weights. It is all bodyweight exercises and it uses things that you already have at home to make the workout. If you want you can add 20-30 minutes of jogging after the workout as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to a... more

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to add a cardio element to improve aerobic fitness, walk or run around the neighborhood for 20 to 30 minutes after your strength workout.

Home Workout Plan


The Home Fitness Workout is full of challenging home fitness exercises. It is a 5 day per week routine. Create a home workout schedule around your business and personal life by designating five days for exercise and two days for rest.

The first of the home workout routines targets the legs. The second workout strengthens the chest, triceps and abs. The third home fitness workout targets the back, shoulders and abs. Together, these three days hit every major muscle group at least once. Take a day off because the fourth day again targets the chest, triceps and abs. Day 5 hits the back, shoulders and abs. It is safe to work the abs on back-to-back days because they recover more quickly than other body parts.

Benefits


Home exercise workouts are convenient and effective. Avoid the gym with home fitness workouts and save money by avoiding membership fees, gas and save time by not having to drive.

Fitness workouts at home are private; no need to worry about anyone watching you and no lines for equipment. Some home fitness programs require the use of home gym equipment, such as a machine, barbell and set of dumbbells. This Home Fitness Workout uses all bodyweight exercises. Bodyweight home exercises improve functional fitness, plus save you the hassle of having to buy and store fitness equipment.

Functional Fitness


Functional fitness is strength in real-world situations. Exercising at home with this workout gives you functional strength needed to complete everyday tasks that you run into whether it is picking up a heavy box, moving a couch, or carrying your child on your hip.

One example from the Home Fitness Workout that illustrates functional strength is the bench dip. A bench dip targets the triceps using a chair or the edge of a bedframe. You lift your bodyweight using your arms in an action similar to pushing yourself up out of a chair or pushing a door open. Other exercises from the home fitness training program that build functional strength include push-ups, plyometric step-ups and bodyweight squats. These exercises make it easier for you to climb stairs, lift objects and perform other daily activities.

Limitations


An at home fitness routine limits your options because of the lack of equipment. The Home Fitness Workout improves muscle tone, strength and endurance, but it cannot give you massive muscle gains because of the lack of heavy weights. Home workout programs can build mass if you have a home gym or a set of free weights, but you need to invest the money and dedicate part of your home as workout space.

Working Out at Home


The bottom line is if you have a hard time finding motivation to go to the gym, this home fitness exercise plan is your solution. The benefits far outweigh the drawbacks, making this the best at home workout around. Start following this Home Fitness Workout Plan today and see results!

Home Fitness Back, Shoulders, and Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Chest / Expert
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lower Back / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps00:00:30, 01:00 rest
3 10 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 00:01:15
3 00:01:15 --:--
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 30 reps, 01:00 rest
3 30 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

This home fitness workout proves that you can get a great workout without going to the gym. The great thing about this workout is that you don't need any weights. It is all bodyweight exercises and it uses things that you already have at home to make the workout. If you want you can add 20-30 minutes of jogging after the workout as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to a... more

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to add a cardio element to improve aerobic fitness, walk or run around the neighborhood for 20 to 30 minutes after your strength workout.

Home Workout Plan


The Home Fitness Workout is full of challenging home fitness exercises. It is a 5 day per week routine. Create a home workout schedule around your business and personal life by designating five days for exercise and two days for rest.

The first of the home workout routines targets the legs. The second workout strengthens the chest, triceps and abs. The third home fitness workout targets the back, shoulders and abs. Together, these three days hit every major muscle group at least once. Take a day off because the fourth day again targets the chest, triceps and abs. Day 5 hits the back, shoulders and abs. It is safe to work the abs on back-to-back days because they recover more quickly than other body parts.

Benefits


Home exercise workouts are convenient and effective. Avoid the gym with home fitness workouts and save money by avoiding membership fees, gas and save time by not having to drive.

Fitness workouts at home are private; no need to worry about anyone watching you and no lines for equipment. Some home fitness programs require the use of home gym equipment, such as a machine, barbell and set of dumbbells. This Home Fitness Workout uses all bodyweight exercises. Bodyweight home exercises improve functional fitness, plus save you the hassle of having to buy and store fitness equipment.

Functional Fitness


Functional fitness is strength in real-world situations. Exercising at home with this workout gives you functional strength needed to complete everyday tasks that you run into whether it is picking up a heavy box, moving a couch, or carrying your child on your hip.

One example from the Home Fitness Workout that illustrates functional strength is the bench dip. A bench dip targets the triceps using a chair or the edge of a bedframe. You lift your bodyweight using your arms in an action similar to pushing yourself up out of a chair or pushing a door open. Other exercises from the home fitness training program that build functional strength include push-ups, plyometric step-ups and bodyweight squats. These exercises make it easier for you to climb stairs, lift objects and perform other daily activities.

Limitations


An at home fitness routine limits your options because of the lack of equipment. The Home Fitness Workout improves muscle tone, strength and endurance, but it cannot give you massive muscle gains because of the lack of heavy weights. Home workout programs can build mass if you have a home gym or a set of free weights, but you need to invest the money and dedicate part of your home as workout space.

Working Out at Home


The bottom line is if you have a hard time finding motivation to go to the gym, this home fitness exercise plan is your solution. The benefits far outweigh the drawbacks, making this the best at home workout around. Start following this Home Fitness Workout Plan today and see results!

Home Fitness Chest, Triceps, and Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
--
Chest / Beginner
--
Chest / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

This home fitness workout proves that you can get a great workout without going to the gym. The great thing about this workout is that you don't need any weights. It is all bodyweight exercises and it uses things that you already have at home to make the workout. If you want you can add 20-30 minutes of jogging after the workout as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to a... more

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to add a cardio element to improve aerobic fitness, walk or run around the neighborhood for 20 to 30 minutes after your strength workout.

Home Workout Plan


The Home Fitness Workout is full of challenging home fitness exercises. It is a 5 day per week routine. Create a home workout schedule around your business and personal life by designating five days for exercise and two days for rest.

The first of the home workout routines targets the legs. The second workout strengthens the chest, triceps and abs. The third home fitness workout targets the back, shoulders and abs. Together, these three days hit every major muscle group at least once. Take a day off because the fourth day again targets the chest, triceps and abs. Day 5 hits the back, shoulders and abs. It is safe to work the abs on back-to-back days because they recover more quickly than other body parts.

Benefits


Home exercise workouts are convenient and effective. Avoid the gym with home fitness workouts and save money by avoiding membership fees, gas and save time by not having to drive.

Fitness workouts at home are private; no need to worry about anyone watching you and no lines for equipment. Some home fitness programs require the use of home gym equipment, such as a machine, barbell and set of dumbbells. This Home Fitness Workout uses all bodyweight exercises. Bodyweight home exercises improve functional fitness, plus save you the hassle of having to buy and store fitness equipment.

Functional Fitness


Functional fitness is strength in real-world situations. Exercising at home with this workout gives you functional strength needed to complete everyday tasks that you run into whether it is picking up a heavy box, moving a couch, or carrying your child on your hip.

One example from the Home Fitness Workout that illustrates functional strength is the bench dip. A bench dip targets the triceps using a chair or the edge of a bedframe. You lift your bodyweight using your arms in an action similar to pushing yourself up out of a chair or pushing a door open. Other exercises from the home fitness training program that build functional strength include push-ups, plyometric step-ups and bodyweight squats. These exercises make it easier for you to climb stairs, lift objects and perform other daily activities.

Limitations


An at home fitness routine limits your options because of the lack of equipment. The Home Fitness Workout improves muscle tone, strength and endurance, but it cannot give you massive muscle gains because of the lack of heavy weights. Home workout programs can build mass if you have a home gym or a set of free weights, but you need to invest the money and dedicate part of your home as workout space.

Working Out at Home


The bottom line is if you have a hard time finding motivation to go to the gym, this home fitness exercise plan is your solution. The benefits far outweigh the drawbacks, making this the best at home workout around. Start following this Home Fitness Workout Plan today and see results!

Home Fitness Back, Shoulders, and Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
--
Chest / Expert
--
Lower Back / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

This home fitness workout proves that you can get a great workout without going to the gym. The great thing about this workout is that you don't need any weights. It is all bodyweight exercises and it uses things that you already have at home to make the workout. If you want you can add 20-30 minutes of jogging after the workout as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to a... more

The Home Fitness Workout is a dynamic, intermediate-level program designed for home strength training. This is the best home workout because it gives you a variety of workout options with no fitness equipment. This home fitness program strengthens the muscles of your entire body. If you want to add a cardio element to improve aerobic fitness, walk or run around the neighborhood for 20 to 30 minutes after your strength workout.

Home Workout Plan


The Home Fitness Workout is full of challenging home fitness exercises. It is a 5 day per week routine. Create a home workout schedule around your business and personal life by designating five days for exercise and two days for rest.

The first of the home workout routines targets the legs. The second workout strengthens the chest, triceps and abs. The third home fitness workout targets the back, shoulders and abs. Together, these three days hit every major muscle group at least once. Take a day off because the fourth day again targets the chest, triceps and abs. Day 5 hits the back, shoulders and abs. It is safe to work the abs on back-to-back days because they recover more quickly than other body parts.

Benefits


Home exercise workouts are convenient and effective. Avoid the gym with home fitness workouts and save money by avoiding membership fees, gas and save time by not having to drive.

Fitness workouts at home are private; no need to worry about anyone watching you and no lines for equipment. Some home fitness programs require the use of home gym equipment, such as a machine, barbell and set of dumbbells. This Home Fitness Workout uses all bodyweight exercises. Bodyweight home exercises improve functional fitness, plus save you the hassle of having to buy and store fitness equipment.

Functional Fitness


Functional fitness is strength in real-world situations. Exercising at home with this workout gives you functional strength needed to complete everyday tasks that you run into whether it is picking up a heavy box, moving a couch, or carrying your child on your hip.

One example from the Home Fitness Workout that illustrates functional strength is the bench dip. A bench dip targets the triceps using a chair or the edge of a bedframe. You lift your bodyweight using your arms in an action similar to pushing yourself up out of a chair or pushing a door open. Other exercises from the home fitness training program that build functional strength include push-ups, plyometric step-ups and bodyweight squats. These exercises make it easier for you to climb stairs, lift objects and perform other daily activities.

Limitations


An at home fitness routine limits your options because of the lack of equipment. The Home Fitness Workout improves muscle tone, strength and endurance, but it cannot give you massive muscle gains because of the lack of heavy weights. Home workout programs can build mass if you have a home gym or a set of free weights, but you need to invest the money and dedicate part of your home as workout space.

Working Out at Home


The bottom line is if you have a hard time finding motivation to go to the gym, this home fitness exercise plan is your solution. The benefits far outweigh the drawbacks, making this the best at home workout around. Start following this Home Fitness Workout Plan today and see results!

75 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Stairs
  • Box
  • Towel

No Reviews yet.

Home Fitness Workout Plan

75 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Stairs
  • Box
  • Towel