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Kahfi Home Workout
General
Beginner
None
Plan Details
The Kahfi Home Workout routine by Kahfi30 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
My home exercise without equipment without cost. covers the whole body. chest, biceps, triceps, back, shoulders, legs and abdominal muscles.
Routine detail
Mon
Chest and Triceps Day
Est. 10 min
8 exercises
Arm Circles
2 Sets
Jumping Jacks
1 Set
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Extended Arm Child Pose
1 Set
Tricep Side Stretch
1 Set x 2 Reps
Tue
Back and Biceps Day
Est. 21 min
8 exercises
Standing Trunk Rotation
1 Set x 8 Reps
Lateral High Knee Skip
1 Set x 8 Reps
Superman
3 Sets
Scorpion
2 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cat Cow Stretch
1 Set
Bicep Stretch
1 Set x 8 Reps
Wed
Shoulder Day
Est. 27 min
8 exercises
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Arm Circles
2 Sets x 8 Reps
Stability Ball Pike Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Plank with Shoulder Taps
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Scalene Stretch
3 Sets x 8 Reps
Thu
Workout Day #4
Est. 0 min
0 exercises
This day is empty
Fri
Leg Day
Est. 24 min
8 exercises
Front to Back Leg Swings
2 Sets x 8 Reps
Bodyweight Squat
2 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Quadricep Stretch
2 Sets x 8 Reps
Seated Hamstring Stretch
2 Sets x 8 Reps
Sat
Core Day
Est. 10 min
8 exercises
Seated Twist
2 Sets
Walking High Knees
2 Sets x 8 Reps
Plank
2 Sets
Air Bike
3 Sets x 1 Reps
Leg Raise
3 Sets x 1 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cobra
1 Set
Extended Arm Child Pose
1 Set x 1 Rep
Sun
Workout Day #7
Est. 0 min
0 exercises
This day is empty
