6 Week Body Transformation At Home Workouts

Transcription

1 6 Week Body Transformation At Home Workouts Ok, so here are the workouts for the program. You will do 3-4 workouts per week, for example on a Monday Wednesday Friday schedule. You can do this whatever time of day you want, I believe there to be a benefit to doing it early in the day. The first thing you do is pick a warm up. Vary it and do not do the same one each time. DO NOT SKIP THE WARM UP The warm ups and workouts are all bodyweight, no equipment needed. After the warm up proceed directly to the workout for the day. Weeks 1 & 2 share the same work outs, as do weeks 4 & 5. Set goals for yourself: When you do the workouts record your time (or the number of rounds, depending on the workout) and try to improve your score the next time you do it The Warm Ups Warm-up #1 2X (do each item and then repeat) 1 min of light jogging in place - throwing light punches at the same time. High-knee grab - Bring your knee up, grab with both hands, pulling into you for a 1/2 second hug, and release. Alternate knees for a set of 20 total reps. 15-Waiter s Bow (hands behind head, then bend forward at the waist pushing your butt back, keep eyes forward then stand back up straight. Feeling should be in you re the back of your leg. 10 Arm Circles Forward & Backward Butt Kickers - Jogging in place for approx. 1 minute by kicking your heals up towards your butt to warm-up your hamstrings and raise heart rate

2 Warm-up #2 Jumping Jacks X 25 High Knee Jog in place X 60 seconds 2 push-ups, then stand up straight. Repeat 5 times. (yes, you have to get up and down between every set of 2 push-ups) Frankenstein walk in place (straight leg walk) X 20 total (10 per leg) Mountain Climber x 20 (hands are on the ground and the feet switch forward and back) If this is difficult, high knee march while punching toward the ceiling is an alternate.

3 Warm-up #3 Side Shuffles X 30 - shuffle 3 to one side, 3 to the other side, keeping feet wide, knees bent and back straight Butt Kicker X 30 reps 10 push-ups Walking in place Knee Hugs X 10 per side 15 hip raises (lying on your back, your knees are bent and near your butt. Push your feet into the floor, raising your hips high into the air. Warm-up #4 Seal jacks X 25 Wall Slides X 20 Scorpions X 10 per side Iron Cross X 10 per side Shoulder Twist X 10 per side Windmills X 10 per side

4 Workouts For Weeks 1 & 2 Workout #1 Instructions: 5 rounds for time (Do 5 rounds as fast as possible BUT WITH PERFECT FORM. Never break form or have poor control.) 10 push-ups (from knees or feet) 20 Shin Touchers (ab move - both feet straight up in the air, knees just slightly bent, reach up and touch your shins or ankles, head stays up with chin 3 fingerwidths from collarbone) 30 squats (full range to 90 degrees, a slow 2 seconds on the way down, 1 second pause on bottom of squat) 30 seconds plank hold Workout # 2 Instructions: 10 rounds for time 10 Burpees (FULL burpees with push-up on the bottom) 10 Shin Touchers Workout #3 Instructions: 3 Rounds for Time - 20 Jumping Jacks - 20 Walking Lunges (total, 10 per leg) - 20 Plank-ups (from plank position, go from elbows to hands 20 times) - 20 Supermans (lying on your stomach, raise arms and legs off of ground, don t flop, use control) - 20 Burpees (with push-up on the bottom) Workouts For Weeks 3 & 4 Workout #4 Instructions: reps for time -Mountain Climber (each leg) -Push-ups

5 -Bicycle crunches (each leg) (ab move - lying on back, opposite knee to opposite elbow, fully extend other leg that goes out, shoulder blade comes off the floor.) Workout #5 60 Jumping Jacks 20 Mountain Climbers (each leg) 20 Walking Lunges (total) 10 Jump Squats 5 Burpees 50 High Knees 50 Bicycle Crunches Instructions: As many rounds as possible in 20 minutes Workout #6 Instructions: 20 seconds on, 10 seconds rest, 8 rounds each, then move on to the next one. Count your lowest score for each. Tabata Squats and Sit-ups Tabata Lunges and Push-ups Tabata Mountain Climbers Tabata Side Plank Up-and-Down Raises

6 Workouts For Weeks 5 & 6 Workout #7 Instructions: 5 rounds for time -30 Burpees (without push-up on the bottom) -30 Jump Squats -30 Push-ups Workout #8-20 Jumping Jacks - 20 Lunges (total, 10 per leg) - 20 Plank-ups - 20 Supermans - 20 Burpees Instructions: 4 Rounds for Time Workout #9 Instructions: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score for each. Tabata Squats and Push Ups Tabata Lunges and Sit Ups Tabata Mountain Climbers and Side Plank Pulses Tabata Burpees