At Home Training

DAILY BODY WEIGHT WORKOUT

Monday-Wednesday-Friday

100 Jump Ropes

50 Push-ups 

50 Sit-ups 

80 Jump Ropes 

40 Push-ups 

40 Sit-ups 

60 Jump Ropes 

30 Push-ups 

30 Sit-ups 

40 Jump Ropes 

20 Push-ups 

20 Sit-ups 

20 Jump Ropes 

10 Push-ups 

10 Sit-ups

Tuesday

25 minute running clock:

1 mile run

with remaining time complete as many rounds as possible:

5 - Push-ups

10 - Sit-ups

15 - Air Squats

Thursday

10 - 40 yard sprint (1 per minute)

20 - Planks (60s hold, 60s rest)

For 10 minutes alternate:

Push-ups (for 1 minute)

Air Squats (for 1 minute)

HOME WORKOUT WITH WEIGHTS

Monday-Wednesday-Friday

4 x 6 Bench Press

4 x 4 Back Squat

10 Burpees

100 Sit-ups

50 Push-ups

10 Burpees

50 Sit-ups

25 Push-ups

10 Burpees

25 Sit-ups

12 Push-ups

3 sets to get to 100 reps of Bicep Curls


3 TIMES A WEEK - 30 minute job