HOME WORKOUT

FOR AN OPTIMUM TRAINING

	MON	THUE	WED	THUR	FRI
W. 1	Legs & Abs	Upper B. (Video)	Upper B.	Cardio	Full B.
W. 2	Upper B.	Legs & Abs (Video)	Cardio	Legs & Abs	Full Body (Video)
W. 3	Full B.	Cardio	Upper B.	Full B. (Video)	Legs & Abs
W. 4	Legs & Abs	Upper B.	Full B.	Legs & Abs (Video)	Full B. (Video)

4 set each routine
30 seconds each exercise
10 seconds rest between exercise
1 minute rest between sets

Upper Body

Warm up:

LATERAL SHOULDERS WITHOUT WEIGHT

HEEL FLICK

MOUNTAIN CLIMBERS

Pecs:

PUSH UPS / MODIFIED PUSH UPS

PLANK WALK / MODIFIED PLANK WALK

SUPERMAN

Abs:

LATERAL PLANK

UNILATERAL LEG RAISE

LEG RAISES HIP LIFT

CRUNCH HANDS UP

Upper body

BURPEES / MODIFIED BURPEE

PLANK SIDE TO SIDE

Full Stretch

Cardio

Warm up:

HEEL FLICK

HIGH KNEES

SKI JUMPS LATERAL

FRONTAL JUMPING JACKS

Cardio:

BURPEES / MODIFIED BURPEE

PLANK SIDE TO SIDE

SQUAT JUMP

HIGH KNEES

Abs:

PLANK JACKS

SIT UPS

PLANK LATERAL

BICYCLE

Cardio:

HALF BURPEE

MOUNTAIN CLIMBING

SKI ABS

JUMPING LUNGE

FLOOR TOUCH LATERAL

Full Stretch

Legs & Abs

Warm up:

JUMPING JACKS

FLOOR TOUCH & JUMP

SKI JUMP LATERAL

FRONTAL JUMPING JACKS

Legs:

SQUAT & LUNGE

WALL SIT

PULSE SQUAT

SQUAT JUMPS

Legs:

OVERHEAD SQUAT

SIDE SQUAT

JUMPING LUNGE

Abs:

LATERAL PLANK

UNILATERAL LEG RAISE

CRUNCH HANDS UP

SUPERMAN

Full Stretch

Full Body

Warm up:

FLOOR TOUCH LATERAL

HEEL FLICK

MOUNTAIN CLIMBERS

JUMPING JACKS

Upper Body:

PUSH UPS PUNCH / MODIFIED PUSH UPS PUNCH

PLANK WALK / MODIFIED PLANK WALK

SUPERMAN

SIT UPS

Full Body:

BURPEES/  MODIFIED BURPEE

PLANK JACKS

HIGH KNEES

JUMPING LUNGE

Abs:

HEEL TOUCH CRUNCH

PLANK

UNILATERAL LEG RAISE

Full Stretch

ORIGIN SHAPE