30-Day Home Workout Plan

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Too much time and too much money. When I ask people why they don’t exercise, those are the two reasons I hear most often. Here is a free, 30-minute workout that you can do in the comfort of your own home and still get the results you are looking for.
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Workout 1:
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Squats Reps: 10 Sets: 4
DO NOT extend your knees past your toes, to get into a deeper squat bring your torso forward.
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Walking Lunges Reps: 16 Sets: 4

Side Squat Reps: 20 Sets: 4

Fire Hydrants Reps: 15 Sets: 4 (each leg)

Kickbacks Reps: 15 Sets: 4 (each leg)

Jumping Jacks Reps: 30 Sets: 4

Workout 2:

Modified Push-ups Reps: 10 Sets: 4

Dips Reps: 10 Sets: 4

Biceps Curls Reps: 10 Sets: 4

Lateral Raises Reps: 10 Sets: 4

Planks Reps: 10 Sets: 4

Jump Rope 5 minutes

Workout 3:

Cardio 30 minutes

Examples: Treadmill, elliptical, outdoor jog, swim, hike, etc.

Workout 4:

Frog Squats Reps: 10 Sets: 4

Lateral Leg Raises Reps: 15 Sets: 4 (each leg)

Reverse Lunges Reps: 10 Sets: 4

Lying Hip Ext. Reps: 10 Sets: 4

Jump Squats Reps: 10 Sets: 3

Jumping Jacks Reps: 30 Sets: 4

Workout 5:

Modified Push-ups Reps: 10 Sets: 4

Dumbbell Overhead Triceps Ext. Reps: 10 Sets: 4

Bent Over Dumbbell Rows Reps: 10 Sets: 4 (each arm)

Dips Reps: 15 Sets: 4

Floor Chest Press Reps: 10 Sets: 4

Jump Rope 5 minutes

Workout 6:

Cardio 30 minutes

Workout 7:

Crunches Reps: 20 Sets: 4

Leg Lifts Reps: 12 Sets: 4

Bicycles Reps: 20 Sets: 4

Sit-ups Reps: 15 Sets: 4

Jump Rope 10 minutes

Repeat this workout for 4 weeks. Be sure to check out my article on the 5 Best Post Workout Foods to make sure you get the most out of your workouts!
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devon chatman
 certified personal trainer
 www.talifestyle.com


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