Home Workout: Week 1

 

Home Workout: Week 1

This home workout program does not require the use of equipment in order to reduce costs while still allowing for a great workout. This workout routine will introduce you to a variety of bodyweight exercises that will target multiple body parts so that you will get a great workout and develop the body that you want.

Resistance exercise increases muscle size, strength, and energy. The more muscle you have, the more fat you burn to sustain that muscle. You will prevent injuries from weakness and look better than you ever imagined.

This program implements multiple types of exercises. There is a mix of cardio based exercises to burn fat and bodyweight resistance exercises that improve strength and muscular endurance. During this entire workout program, complete as many repetitions as possible during each set time. Record your reps after each exercise so you can monitor your progression throughout the weeks.

Phase 1

During Phase 1 you will be introduced to the bodyweight exercises that will make up the circuits you will be completing throughout the home workout program. Your circuits during this phase will consist of 30 seconds of max work, followed by 60 seconds of active rest (jog in place).

Welcome to Home Workout, Week 1!


Warm-Up

It is important to warm up your muscles before every workout. This will bring up your body temperature and increase blood flow to your working muscles to reduce injury and increase performance.

Complete the following warm up on each of your home workout days prior to beginning your circuits:

warmup2



Home Workout: Week 1

Day 1: Circuit Training and Abs

  • Warm up
  • Complete the following circuit 3 times. Complete 30 seconds max reps of each exercise. Between exercises jog in place for 1 minute of active rest before moving onto the next movement.

Exercises:

Demo Video:

Home Workout Demo

  • Complete the following Abs Circuit 2 times. Perform each exercise for 30 seconds with 20 seconds rest between exercises. Rest longer between sets as needed.

Exercises:

Demo Video:

Abs Circuit Demo

  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 2: Cardio

  • Complete 20 minutes of easy Cardio (walking, jogging, cycling, etc.) Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 3: Circuit Training

  • Warm up
  • Complete the following circuit 3 times. Complete 30 seconds max reps of each exercise. Between exercises jog in place for 1 minute of active rest before moving onto the next movement.

Exercises:

Demo Video:

Squat Jacks Demo

  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 4: Rest

  • Rest – 20-30 minutes of light cardio activity is recommended but optional.
Day 5: Circuit Training and Abs

  • Warm up
  • Complete the following circuit 3 times. Complete 30 seconds max reps of each exercise. Between exercises jog in place for 1 minute of active rest before moving onto the next movement.

Exercises:

Demo Video:

Dive Bombers Demo

  • Complete the following Abs Circuit 2 times. Perform each exercise for 30 seconds with 20 seconds rest between exercises. Rest longer between sets as needed.

Exercises:

Demo Video:

Abs Circuit Demo

  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 6: Cardio

  • Complete 20 minutes of easy Cardio (walking, jogging, cycling, etc.) Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 7: Circuit Training

  • Warm up
  • Complete the following circuit 3 times. Complete 30 seconds max reps of each exercise. Between exercises jog in place for 1 minute of active rest before moving onto the next movement.

Exercises:

Demo Video:

Mountain Climbers

  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

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