Workout Routine

Free

Home Workout

by Jwedge23

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Week 1

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

Sit-Up

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec

Sit-Up

2×10

Incline Push-Ups

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec

Incline Push-Ups

2×10

plank

Set
Time
Rest time
1
30 sec
15 sec
2
30 sec
15 sec
3
30 sec
15 sec

plank

3×30 s

hip bridges

Set
Reps
Rest time
1
10
0 sec
2
5
0 sec

hip bridges

2 sets

forward lunges

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec

forward lunges

2×5

glute bridge

Set
Time
Rest time
1
10 sec
0 sec
2
10 sec
0 sec
3
10 sec
0 sec
4
10 sec
0 sec
5
10 sec
0 sec

glute bridge

5×10 s

Body Weight Squats

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec

Body Weight Squats

2×10

Leg Hold (6 Inch)

Set
Time
Rest time
1
45 sec
0 sec

Leg Hold (6 Inch)

1×45 s

Superman

Set
Reps
Rest time
1
5
0 sec

Superman

1×5

Vertical Jumps

Set
Reps
Rest time
1
3
0 sec

Vertical Jumps

1×3

mountain climbers

Set
Reps
Rest time
1
10
0 sec

mountain climbers

1×10

Run: Knees High On The Spot

Set
Time
Rest time
1
30 sec
0 sec

Run: Knees High On The Spot

1×30 s

Run: Sprint On The Spot

Set
Time
Rest time
1
10 sec
0 sec

Run: Sprint On The Spot

1×10 s