Workouts HOME
INSTRUCTIONS If you have problems with doing the given repetitions/sets, then take this as a motivation for the next 30 days. If the exercises are too easy and you can do the repetitions without experiencing any problems, you can choose to do more repetitions/sets. You can also add a bottle filled with water as additional weight. WARM UP Warm up at least 5 minutes before each workout. Before a home workout, jumping jacks and rope jumps are ideal. You can also jog on the spot while changing positions. Remember to warm up and mobilise all muscles and joints.
IMPORTANT Do not forget to drink enough water during and after the workout! Make sure to keep every movement steady and controlled to get your muscles to burn properly.
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Day 1 - Day 30 WALLSIT PUNCHES 2 sets As long as possible 90° knee joint position!
SQUATS 2 sets 20 repetitions As low as possible!
PUSHUPS 2 sets 15 repetitions If necessary, lower your knees!
PLANK 2 sets As long as possible Make sure your neck, back and legs are in line!
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Day 1 - Day 30 DONEY KICKS 2 sets 15 repetitions per leg Explosive moves!
BRIDGE 2 sets 20 repetitions Use your booty muscles!
LEG RAISES 2 sets 20 repetitions Don’t forget to stretch your legs!
SIT UPS 2 sets 17 repetitions Engage your core to pull yourself up!
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Day 31 - Day 60 SUMO SQUATS 3 sets 20 repetitions Go as low as possible!
LUNGES 2 sets 15 repetitions per leg Go as low as possible!
THE SUPERMAN 2 sets 15 repetitions Lift all limbs at the same time!
BURPEES 2 sets 25 repetitions Do not drop on your hands!
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Day 31 - Day 60 CHAIR DIPS 2 sets 20 repetitions Be aware, you could slip and fall!
FIRE HYDRANT 2 sets 20 repetitions per leg Lift your leg sideways!
BERGSTEIGER 2 sets As many repetitions as possible Knees to chest - as much as possible!
CROSS OVER CRUNCH 2 sets As many repetitions as possible Lower your spine to the ground!
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Day 61 - Day 90 BURPEES 3 sets 25 repetitions Do not drop on your hands!
RAISED LEG LUNGES 3 sets 20 repetitions per leg Balance!
PUSHUPS 3 sets 20 repetitions If necessary, lower your knees!
CHAIR DIPS 3 sets 20 repetitions Be aware, you could slip and fall!
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Day 61 - Day 90 THE SUPERMAN 3 sets 20 repetitions Lift all limbs at the same time!
DONKEY KICKS 3 sets 20 repetitions per leg Explosive moves!
SIDE PLANK 3 sets As long as possible Don’t forget to raise your booty!
LEG CIRCELS 3 sets As long as possible Diameter and direction can be adjusted!
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