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at home training
General
Intermediate
Body
Plan Details
The at home training routine by Fit_Dad is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
All around workout with a medicine ball, and yoga ball, and dumbells built for athletes requiring agility and endurance. Great toning and weight loss excercises.
Routine detail
Mon
core challenge
Est. 38 min
15 exercises
Scissor Kick
1 Set x 30 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Crossover crunch
1 Set x 30 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Side Plank
1 Set x 1 Rep
flutter kicks
1 Set x 30 Reps
Bridge
1 Set
Crunch
1 Set x 30 Reps
Bench Plank
1 Set
Bridge
1 Set
Hundreds
1 Set x 40 Reps
Side Plank
1 Set x 1 Rep
Alternating Heel Touch
1 Set x 40 Reps
Tue
arms and chest with yoga ball
Est. 45 min
9 exercises
Stability Ball Push-Up
3 Sets x 10 Reps
Dumbbell Bicep Curl on Stability Ball
3 Sets x 12 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Decline Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
3 Sets x 12 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 12 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Stability Ball Dumbbell Kickback
3 Sets x 10 Reps
Stability Ball Shoulder Flexion
3 Sets x 12 Reps
Wed
legs/core endurance
Est. 43 min
11 exercises
Box Jump Multiple Response
2 Sets x 30 Reps
High Knee jumps
2 Sets x 40 Reps
Jump Squat
2 Sets x 10 Reps
wall stance
1 Set
Air Bike
2 Sets x 20 Reps
Mountain Climber
2 Sets x 10 Reps
Forearm Plank with Hip Abduction
2 Sets x 1 Reps
Dumbbell Split Jump
2 Sets x 10 Reps
Dumbbell Single-Leg Squat
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 20 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Thu
core challenge
Est. 38 min
15 exercises
Scissor Kick
1 Set x 30 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Crossover crunch
1 Set x 30 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Side Plank
1 Set x 1 Rep
flutter kicks
1 Set x 30 Reps
Bridge
1 Set
Crunch
1 Set x 30 Reps
Bench Plank
1 Set
Bridge
1 Set
Hundreds
1 Set x 40 Reps
Side Plank
1 Set x 1 Rep
Alternating Heel Touch
1 Set x 40 Reps
Fri
legs/core endurance
Est. 43 min
11 exercises
Box Jump Multiple Response
2 Sets x 30 Reps
High Knee jumps
2 Sets x 40 Reps
Jump Squat
2 Sets x 10 Reps
wall stance
1 Set
Air Bike
2 Sets x 20 Reps
Mountain Climber
2 Sets x 10 Reps
Forearm Plank with Hip Abduction
2 Sets x 1 Reps
Dumbbell Split Jump
2 Sets x 10 Reps
Dumbbell Single-Leg Squat
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 20 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Sat
arms and chest with yoga ball
Est. 45 min
9 exercises
Stability Ball Push-Up
3 Sets x 10 Reps
Dumbbell Bicep Curl on Stability Ball
3 Sets x 12 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Decline Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
3 Sets x 12 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 12 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Stability Ball Dumbbell Kickback
3 Sets x 10 Reps
Stability Ball Shoulder Flexion
3 Sets x 8 Reps
Sun
full body toning curcuit 1
Est. 37 min
8 exercises
medicine ball sit-ups with ankle holder
1 Set x 40 Reps
Oblique Crunch
1 Set x 60 Reps
Bench Dip
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 15 Reps
around the world one leg with med. ball
1 Set x 40 Reps
Single-Leg Calf Raise
1 Set x 20 Reps
one leg squats with med. ball tricep lifts
2 Sets x 18 Reps
tip toe sqauts with medicine ball
1 Set x 20 Reps
Sun
full body toning curcuit 2
Est. 38 min
12 exercises
Medicine Ball One-Arm Push-Up
1 Set x 12 Reps
Plank
1 Set
Single-Leg Push-Up
1 Set x 12 Reps
Weight Plate Rotation
1 Set x 40 Reps
Sit-Up
1 Set x 25 Reps
Forearm Plank with Hip Abduction
1 Set x 1 Rep
Split Jump
1 Set x 40 Reps
wall stance
1 Set
straight leg ankle jumps
1 Set x 80 Reps
Flutter Kick
1 Set x 30 Reps
Bridge
1 Set
Modified Push-Up to Forearms
1 Set x 20 Reps
Any
mourning workout
Est. 18 min
6 exercises
Crunch
1 Set x 25 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Bench Dip
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 40 Reps
Prisoner Squat
1 Set x 15 Reps
Any
yoga
Est. 62 min
1 exercise
Yoga
1 Set
