Home Workouts Encyclopaedia : 60+ Workout Programs To Stay Active from home

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HOME CARDIO

LOWER BODY

HIIT AT HOME

REST: 2 MIN AFTER EACH ROUND BEGINNER INTERMEDIATE ADVANCED 3 ROUNDS 5 ROUNDS 7 ROUNDS

BODY BLITZ

REPS: 10 REST: 30 SEC

TAG US IN YOUR IG STORY FOR A REPOST

REST: 45 SEC BETWEEN SETS

HIIT IT HARD

REST: 3 MIN AFTER EACH ROUND

RESISTANCE BAND

LEGS & GLUTES

REST: 1 MIN

TOUGH 10 CIRCUIT 10 SIDE LUNGES 10 JUMP SQUATS 10 CLIMBERS

10 SHOULDER 10 LEG RAISES TAPS

10 DECLINE PUSH UPS

10 PIKE PUSH UPS 10 KNEE 2 ELBOWS 10 SIDE TWISTS

ROCKY V 5 PUSH UPS

5 SQUATS 10 JABS

10 HOOKS 5 PUSH UPS

5 SQUATS

5 SIT UPS 10 UPPERCUTS 5 SIT UPS

90 SEC WORKOUT

COMPLETE ALL EXERCISES IN 90 SEC

REST: 2 MIN

KETTLEBELL HOME WORKOUT KB SWINGS / 3 X 15 KB JERKS / 3 X 15

GOBLET SQUATS/ 3 X 15

DEADLIFTS/ 3 X 15

REST: 1 MIN EACH SET

HOME PUSH WORKOUT PUSH UPS/ 3 X 15

PIKE PUSH UPS/ 3 X 15 DECLINE PUSH UPS/ 3 X 15

DIAMOND PUSH UPS/ 3 X 15

DIPS/ 3 X 15

EACH SET

JUMP AROUND 20 JUMPING LUNGES

10 BACK JUMPS

10 BURPEES

ABSTRACT 100 20 CRUNCHES 20 SEATED KNEE TUCKS

20 RUSSIAN TWISTS 20 LEG RAISES

10 BICYCLES

10 REVERSE CRUNCH

INDOOR CARDIO JUMPING JACKS/ 60 SEC CLIMBERS/ 60 SEC

HIGH KNEES/ 60 SEC JUMP SQUATS/ 60 SEC

BURPEES/ 60 SEC

ABS ARE ON FIRE SIT UPS/ 60 SEC REVERSE CRUNCH/ 60 SEC

WIPERS/ 60 SEC COCOONS/ 60 SEC

LEG RAISES/ 60 SEC PLANK/ 60 SEC

KNOCK-OUT

FULL BODY DUMBBELL SQUATS/ 3 X 15

BENT OVER ROWS/ 3 X 15 DB PRESS/ 3 X 15

DEADLIFTS/ 3 X 15

DB CURLS/ 3 X 15 TRICEP EXTNS/ 3 X 15

REST: 1 MIN

COMBAT FITNESS

PAGE 20

AB BURNER 30 SECOND PER EXERCISE SIDE PLANK

PLANK REVERSE PLANK

FLUTTER KICKS

REST: 1 MIN

KILLER HIIT HIGH KNEES 20 SEC PUNCH 20 SEC HIGH KNEES 20 SEC

JUMPING JACKS 20 SEC

JUMPING LUNGES 20 SEC

SQUATS 20 SEC JUMPING JACKS

20 SEC

KNEE TO ELBOW JUMPING LUNGES 20 SEC 20 SEC

REST: 10SEC BETWEEN EXERCISES

PAGE 22

With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at a 90 degree angle or less. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you’re able to go. Most like to go down until their chest hits the floor. Try not to let your elbows go flying way out with each repetition. Keep them relatively close to your body, and keep note of when they start to fly out when you get tired. Once your chest (or nose/chin) touches the floor (or your arms go down to a 90 degree angle), pause slightly and then explode back up until you’re back in the same position.

HIIT BUSTER

REST: 10SEC BETWEEN EXERCISES

UPPER BODY PUSH-UPS/ 15 REPS

HAMMER CURLS/ 10 REPS EACH ARM PULL-UPS/10 REPS

DIPS/20 REPS

KB PUSH PRESS/10 REPS REVERSE CRUNCH/ 15 REPS

REST: 1 MIN LEVEL 1 LEVEL2 LEVEL 3

HIPS & LEGS RESISTANCE BAND 10 REPS FOR EACH EXERCISE

REST: 1 MIN LEVEL 1 LEVEL2 LEVEL 3

CREATE YOUR OWN CHOOSE 2 EXERCISES FOR EACH MUSCLE GROUP 15 REPS FOR EVERY EXERCISE

REST: 1 MIN

30 DAY WALL SIT CHALLENGE

DIPS CORRECTED (use chair)

2 MIN BODY BLAST 20 SEC PER EXERCISE

REST: 1 MIN

FULL BODY BAND WORK 10 SEATED CHEST PRESS

10 SHOULDER PRESS 10 BACK ROW

10 SQUATS

10 SQUATS 10 LUNGES

LOWER BODY BODYWEIGHT JUMP SQUATS/15 REPS LUNGES/15 REPS KICKBACKS/10 REPS HIP THRUST/15 REPS

WALL SIT/30 SEC CLIMBERS/30 SEC

QUICKFIRE ABS

REST: 2 MIN AFTER CIRCUIT

BLOOD PUMPER

ISOMETRIC WORKOUT

REST: 2 MIN

CORE BUSTER

ABS, ABS,

BABY

REST: 2 MIN

LEG BURNER ONE LEG SQUATS 60 SEC LUNGES 60 SEC

SQUATS 60 SEC WALL SIT 60 SEC

REST: 2 MIN

QUICK BLAST 10 JUMPING JACKS 10 SQUATS 15 CALF RAISES

10 JUMPS

REST: 1 MIN

PULL WORKOUT PULL UPS/ 10 REPS

1 ARM TOWEL ROW/ 10 REPS SEATED ROW/ 15 REPS

REAR FLY/ 15 REPS

BAND CURLS/ 15 REPS BICEP LEG CURLS/ 15 REPS REST: 1 MIN

SUPER ABS

REST: 2 MIN AFTER CIRCUIT

ON THE SPOT ENDURANCE 30 SEC PUNCH 30 SEC UPPERCUT 30 SEC HIGH KNEES 30 SEC PUNCH

30 SEC UPPERCUT 30 SEC HIGH KNEES REST. REST: 2 MIN

FEEL THE BURN

REST: 2 MIN

DUMBBELL ARMS CURLS/ 15 REPS

HAMMER CURLS/ 15 REPS

TRICEP KICKBACKS/ 15 REPS TRICEP EXTNS/ 15 REPS

DIPS/ 15 REPS

REST: 1 MIN PAGE 45

HEART JUMPER BACK JUMPS/ 15 REPS

JUMP ROPE/ 1 MIN

JUMPING JACKS/ 15 REPS

REST: 2 MIN

PUSH PRESS SEATED CHEST PRESS / 15 REPS

KB SQUAT / 15 REPS SHOULDER PRESS / 15 REPS

KB PUSH PRESS

/ 15 REPS

SQUAT IT LIKE IT'S HOT SQUATS X 20 JUMP SQUATS X 10

SQUATS X 20 JUMP SQUATS X 10

BACKYARD FITNESS BRISK WALK 3MIN

HIGH KNEES 60 SEC PUNCH 60 SEC

STAR JUMPS 60 SEC

10 BACKWARD JUMPS JUMP ROPE 60 SEC

REST: 2 MIN

EQUIPMENT 4 ABS 20 SIT UP MACHINE

15 EXERCISE BALL CRUNCHES

10 AB ROLLER 20 BOSU BALL SIT UP

FAT BURNER 2.0

REST: 2 MIN AFTER CIRCUIT

THE PUNISHER BURPEES 60 SEC

CLIMBERS 60 SEC

REST: 1 MIN. REPEAT.

DUMBBELL SHOULDERS MILITARY PRESS/3 X 15 FRONT RAISES/3 X 15

SIDE RAISES/3 X 15 REAR DELT RAISES/3 X 15

BARBELL CLUB FRONT SQUATS/3 X 15 DEADLIFTS/3 X 15

BENT OVER ROW/3 X 15

MILITARY PRESS/3 X 15

CURLS/3 X 15

SHRUGS/3 X 15

THE AB BLAST FLUTTER KICKS 30 SEC TOE TOUCHES 30 SEC LYING KNEE RAISES 30 SEC

KNEE TUCKS 30 SEC LEG RAISES 30 SEC

RUSSIAN TWISTS 30 SEC

REST: 1 MIN AFTER CIRCUIT

POW POW POW 30 SEC PUNCH 30 SEC UPPERCUT 30 SEC HOOKS 10 TUCK JUMPS

30 SEC PUNCH 30 SEC UPPERCUT 30 SEC HOOKS 10 TUCK JUMPS REST.

REST: 3 MIN AFTER CIRCUIT

FULL BODY RESISTANCE BAND SEATED CHEST PRESS /3 X 15

LOW ROW /3 X 15 SHOULDER PRESS /3 X 15

CURLS /3 X 15

SQUATS /3 X 15 HIP THRUSTS /3 X 15

REST: 1 MIN

KETTLEBELLS 2.0 10 SEESAW PRESS

10 DEADLIFTS 10 KB SWINGS

10 BENT VER ROWS

10 SQUATS

10 SUMO HIGH PULLS

PULSE 30 SEC HIGH KNEES 10 TUCK JUMPS

30 SEC HIGH KNEES 10 JUMPS

30 SEC HIGH KNEES

10 BURPEES

THE FINISHER

10 SQUATS

10 LUNGES 20 CALF RAISES

15 PUSH UPS 10 DECLINE PUSH UPS 10 PIKE PUSH UPS

30 SEC CLIMBERS 10 STAR JUMPS

10 SQUATS

10 BURPEES

REST: 3 MIN PAGE 60

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