At Home Workout 2.0
Get fit with or without a gym!
The goal of this workout is to get you toned, burn fat, and increase strength! We will do this by focusing on body groups with killer workouts that will shred fat fast!
This home workout will include body weight exercises and workout with weights. You can do them either way. I suggest purchasing this cheap set of weights from Walmart. This set of weights will help you achieve the body you want, without a high cost of a gym membership!
Gold’s Gym Vinyl Dumbbell Set:
https://www.walmart.com/ip/Gold-s-Gym-Vinyl-Dumbbell-Set-40-lbs/21672513
Optional: Cap Strength Multi-Purpose Bench (adjustable):
https://www.walmart.com/ip/CAP-Strength-Multi-Purpose-FID-Bench/8145312?selected=true
Let’s Get Started!
At Home Workout 2.0
Like I mentioned before. I am going to write 2 workouts for each day, you do one of them. One workout will be with weights and one will be without weights. With the “With Weights” workouts, I would like for you to do some cardio 3 days a week (15 minutes or so). It is optional with the no weights workouts.
Day 1:
With Weights:
1. Hammer Curls- 3 sets of 12
2. Bicep Curls- 3 sets of 12
3. 21’s- 2 sets
4. Overhead triceps press- 3 sets of 12
5. Chair Dips- 3 sets of 12
6. Dumbbell Kick-Backs- 3 sets of 12
Without Weights:
(Repeat 5 times, take as much rest as needed between sets)
1. Burpees- 30 seconds
2. Push-ups- 30 seconds
3. Squats- 30 seconds
4. Mountain Climbers- 30 seconds
5. Chair Dips- 30 seconds
Day 2:
With Weights:
1. Lateral Raises- 3 sets of 12
2. Frontal Raises- 3 sets of 12
3. Shoulder Press- 3 sets of 12
4. Dumbbell Deadlifts- 5 sets of 12
5. Bent Over Dumbbell Row- 5 sets of 12
6. Wide Dumbbell Row- 3 sets of 12
Without Weights:
(Repeat 5 times, take as much rest as needed between sets)
1. Walking Lunges- 30 seconds
2. Crunches- 30 seconds
3. Shadow Box- 30 seconds
4. Arm Circles- 30 seconds
5. Run in place- 30 seconds (high knees)
Day 3:
With Weights:
1. Walking Lunges- 3 sets of 12 steps
2. Sumo Squats- 3 sets of 12
3. Wall Sits- 3 sets of 30 seconds
4. Calf Raises with Weight- 3 sets of 20
Without Weights
(Repeat 5 times, take as much rest as needed between sets)
1. Close Grip Push-Ups- 30 seconds
2. Mountain Climbers- 30 seconds
3. Burpees- 30 seconds
4. Wall Sits- 30 seconds
Day 4:
With Weights:
1. Dumbbell Bench Press (with bench), Dumbbell Floor Press (without bench)- 5 sets of 12
2. Dumbbell Flies- 5 sets of 12
3. 30 Seconds of Push-Ups- 3 rounds
4. 30 Seconds of Crunches- 3 rounds
5. 30 Seconds of Mountain Climbers- 3 rounds
Without Weights:
(Repeat 5 times, take as much rest as needed between sets)
1. Walking Lunges- 30 seconds
2. Run in Place- 30 Seconds
3. Chair Dips- 30 Seconds
4. Push-Ups- 30 Seconds
Suggestion Supplements
Post Workout Stack- 1st Phorm:
Immediately post workout your body needs carbohydrates and proteins to start building and repairing muscle. The Post Workout Stack by 1st Phorm gives you the highest quality protein, with Ignition, a simple carbohydrate to help repair and build muscle! Great for men and women!
MegaWatt HD- 1st Phorm:
MegaWatt is a great pre-workout to give you enough energy to power through any workout! Great for morning or working out after a long day!
If you have any questions on any of these workouts, please watch tips on Youtube or Email me at nutritiontrain at yahoo.com
Thank you for reading this Home Workout! Share with Friends!
Dustin Holston
NASM Weight Loss Specialist and Personal Trainer
