Workout Routine

Free

Home workout one 4 weeks

by bhavl123

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Monday

push-ups

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

push-ups

2×10

plank ups

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

plank ups

2×10

Inchworm

Set
Time
Rest time
1
45 sec
100 sec

Inchworm

1×45 s

squat jacks

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

squat jacks

2×10

Wednesday

push-ups

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

push-ups

2×10

Inchworm

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Inchworm

2×30 s

bicycle crunches

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

bicycle crunches

2×10

Dips

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Dips

3×10

Wide pushup legs down

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

Wide pushup legs down

2×10

Friday

push-ups

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

push-ups

2×10

squat jacks

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

squat jacks

3×10

forward lunges

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

forward lunges

3×15