HOME WORKOUT FOR HIM FREE EDITION
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WHAT YOU WILL NEED Recommended Supplements Whey Protein Omega Fish Oil CLA Capsules Glucosamine (Joint Support) BCAA Pre-Workout
Other Headphones Heart Rate Monitor
START WEEK 1
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HOME WORKOUT PLAN MALE EDITION DAY 1 3 Rounds
1
Body Weight Squat 30 Seconds
4
Windmills 30 Seconds
2
Jumping Jacks 30 Seconds
5
Side Lunge 30 Seconds
3
Press Up On Knees 30 Seconds
6
Air Punching 60 Seconds
REST 10 SEC BETWEEN EACH EXERCISE & 1 MIN BETWEEN ROUNDS WWW.YOURFITNESSTOOLS.COM
HOME WORKOUT PLAN MALE EDITION DAY 2 3 Rounds
1
2
3
Leg Raises 30 Seconds
Standing Mountain Climbers 30 Seconds
Russian Twists 30 Seconds
4
Side Jumps 30 Seconds
5
Bicycle Crunch 30 Seconds
6
Tuck Jumps 60 Seconds
REST 10 SEC BETWEEN EACH EXERCISE & 1 MIN BETWEEN ROUNDS WWW.YOURFITNESSTOOLS.COM
HOME WORKOUT PLAN MALE EDITION DAY 3 Rest Day
YFT Top Tip Make your playlist match your workout pace. Okay, so your workout songs can really make or break your motivation. You really don’t want to be sprinting and have a slow-jam come on! Check out the YFT Playlists on Spotify Here
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HOME WORKOUT PLAN MALE EDITION DAY 4 3 Rounds
1
Lunges 30 Seconds
4
Speed Skaters 30 Seconds
2
Squat Thrust 30 Seconds
5
Body Weight Squat 30 Seconds
3
Jumping Squat 30 Seconds
6
Burpees 60 Seconds
REST 10 SEC BETWEEN EACH EXERCISE & 1 MIN BETWEEN ROUNDS WWW.YOURFITNESSTOOLS.COM
HOME WORKOUT PLAN MALE EDITION DAY 5 3 Rounds
1
Side Leg Raise 30 Seconds
4
Air Punch 30 Seconds
5
Heel Taps 30 Seconds
6
Jumping Jacks 60 Seconds
(15 seconds each side)
2
3
Mountain Climbers 30 Seconds
Flutter Kicks 30 Seconds
REST 10 SEC BETWEEN EACH EXERCISE & 1 MIN BETWEEN ROUNDS WWW.YOURFITNESSTOOLS.COM
HOME WORKOUT PLAN MALE EDITION DAY 6 Rest Day
YFT Top Tip There are plenty of ways to keep track of your sleep: whether it’s with an app, a Fitbit, Apple Watch, or just keeping track yourself. You need to make sure you are getting the rest you need for your recovery. Try to aim for 7 to 8 hours sleep. To understand more the relationship between sleep and muscle recovery Click Here WWW.YOURFITNESSTOOLS.COM
HOME WORKOUT PLAN MALE EDITION DAY 7 Rest Day
YFT Top Tip Pack your gym bag the night before going Being prepared for the next day can make those last minute decisions a lot easier. So if you know your schedule for the following day, then pack the things you need to make your life easier. It doesn’t have to be complicated just make sure that you have your workout clothes or a change of clothes depending on whether you are working out before or after your daily routine. Something you may want to pack is snacks if you need a little energy. It can be hard to work out especially if you are starving! Also, it would be good to take some pre-workout along. Working out after a long day or in the early hours of the morning can be super tiring. So if you need an added boost try packing some pre-workout! YFT Pre-Workout – Blue Raspberry
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END OF WEEK 1
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CONGRATULATIONS! YOU HAVE COMPLETED THE YFT HOME WORKOUT PLAN! If you enjoyed this free plan then head on over to our shop and check out our premium plans HERE
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