HOME WORKOUT

C

Chest

A

Abs

L

Legs

G

Gluteus

CHEST DAY WORKOUT

DUMBBELLS & BODYWEIGHT

Chest workout exercises

Anatomy

Chest

Abs

Legs

Gluteus

Chest anatomy

Abs anatomy

Legs anatomy

Gluteus anatomy

The Plan is 3x for week

1 week
2 week
3 week
4 week

1 week

Hotel Room Workout

no equipment, no excuses

10 push ups
20 tricep dips
30 squats
40 mason twists
50 sec Plank

Complete as many rounds as you can in 10-20 minutes

2 week

MORNING WORKOUT CHALLENGE

10 BURPEES
10 PUSH-UPS
10 SQUATS
30 SECOND PLANK

3 week

Drop & Pants Size Workout

Repeat the 3x:
Squats - 25
Wall Sit/Squat - 10 each leg
Leg Raises - 25
Calf Raises - 3 x 1minute

4 week

WEDNESDAY WORKOUT

"HOME WOD"

For Time:
Complete in under 30 minutes

CHALLENGE

10 push ups
10 BURPEES
Squats: 25

WORKOUT LOG

Day 1: 19 push ups
100 jump squats
50 squats
10 PUSH-UPS

Gluteus

50 sec Plank
10 SQUATS
30 SECOND PLANK