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5 minutes at home before shower

Shared By : hoeckma

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 52 / 12013

Average Rating

Based upon 16 vote(s)

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Description

Short on time? No training since a while? Dedust your dumbbell (or Dostojewski's War&Peace), keep on the pyjamas and do some short training on the carpet just before the morning shower.

Monday

Start the week

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	20 sec	15	1
Abs		Crunches	20 sec	25	1
Back		Superman	20 sec	N/A	1
Upper Legs		90 90 Hamstring	20 sec	6	1

Tuesday

Get under the table for the body row

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Body Row	20 sec	5	1
Glutes		Ankle On The Knee	20 sec	4	1
Shoulders		Dumbbell Front Raise	15 sec	8	2
Abs		Side Bridge	15 sec	N/A	2

Wednesday

Chair dip

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Bench Dip	20 sec	10	1
Lower Legs		Ankle Circles	15 sec	10	2
Abs		Butt-Ups	20 sec	10	1
Forearms		Seated One Arm Dumbbell Palms Up Wrist Curl	15 sec	10	2

Thursday

More Furniture abuse

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Close Triceps Pushup	20 sec	8	1
Abs		Jackknife Sit-up	20 sec	10	1
Back		One-Arm Dumbell Row	15 sec	15	2
Upper Legs		Mountain Climbers	20 sec	20	1

Friday

Friendly Friday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Bicep Curl Lunge with Bowling Motion	15 sec	10	2
Abs		Alternate Heel Touchers	20 sec	20	1
Shoulders		Dumbbell One Arm Shoulder Press	15 sec	10	2
Upper Legs		Freehand Jump Squat	20 sec	10	1

Saturday

Variation of push-ups

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up with Feet On An Exercise Ball	20 sec	8	1
Abs		Frog Sit-Ups	20 sec	25	1
Forearms		Seated One Arm Dumbbell Palms Down Wrist Curl	15 sec	10	2
Glutes		Knee Across The Body	20 sec	10	1

Sunday

No need to get out of bed

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Lying One Arm Lateral Raise	15 sec	8	2
Abs		Flat Bench Leg Pull-in	20 sec	15	1
Biceps		Dumbbell Lying Supine Biceps Curl	15 sec	8	2
Glutes		Bridge	20 sec	N/A	1

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