I workout at home 4 days a week for a little over an hour using the following equipment with the following routine. If you don’t have access to gym equipment, the workout I do gives you a mix of home and gym.
Equipment:
Treadmill- Lifespan 4000I
Multi Gym-Inspire M4 fitness
Curl Bar
Weight Plates 2x25lb 4x10lb 4x5lb
Weight Bench
Treadmill- (4 days)
10 minute run on the treadmill at 5.0 mph and 2 incline
3 minute on each side, treadmill side step 2.8 mph 10 incline (see an example here)
5 minute reverse walking treadmill 2.0 mph 10 incline (see an example here )
2 minute treadmill walking lunge 1.3 mph 15 incline (see an example here)
Legs and glutes (alternate with chest arms and back days)
Plie’ Squats-2 sets of 12 with a 40lb weight (see an example here)
Walking Lunges-50 walking lunges with a 10lb weight in each hand (see an example here)
Weighted Squats- 3 sets of 12 with 2 25lb weights (see an example here)
Dead Lift- 3 sets of 12 with 2 25lb weights- (see an example here)
Leg Extension- 3 sets of 12- (see example here)
Leg Curls- 3 sets of 12 (see example here)
Kick backs-2 sets of 12 on each side (see example here)
Chest, arms, abs and back (alternate with legs and glutes)
Chest press- 2 sets of 12 (see example here)
Twisting jack knife- 2 sets of 12 using a 10lb weight (see example here)
Shoulder press- 2 sets of 12 (see example here)
Tricep push down- 2 sets of 12 (see example here)
Kneeling ab crunch 2 sets of 12 (see example here)
Bicep Curl 2 sets of 12 (see example here)
Wide lat pull down 2 sets of 12 (see example here)
Pre workout drink- I generally need something to give me gym energy but doesn’t leave me jittery for the rest of the day and this one is pretty good.
