free of weights training
General
Intermediate
Body
Plan Details
The free of weights training routine by Kareemzaks is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Cardio based training for losing extra fats in the core and chest suitable for the beginners and intermediate levels and you can make it at home.
Routine detail
Day 1
Workout 1
Est. 43 min
10 exercises
Bodyweight Lunge
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 5 Reps
Push-Up (Wide Hand)
3 Sets x 7 Reps
Clap Push-Up
3 Sets x 5 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 5 Reps
Day 2
Workout 2
Est. 79 min
11 exercises
Jump Rope
1 Set
Split Jump
4 Sets x 10 Reps
Split Jump
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Superman
4 Sets
Machine Assisted Pull-Up
3 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 15 Reps
Back Extension (Prone)
4 Sets
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Day 3
Workout 3
Est. 94 min
10 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Air Bike
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 25 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Bench Leg Pull-In
3 Sets x 20 Reps
Weighted Trunk Rotation
3 Sets x 20 Reps
Day 4
losing side fats
Est. 88 min
9 exercises
Plank
4 Sets
Cross Body Crunch
4 Sets x 15 Reps
Side Plank
4 Sets x 10 Reps
Leg Raise
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Jump Squat
4 Sets x 15 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Jump Rope
1 Set
Elliptical Training
1 Set
