• Lara Theis

FREE FULL BODY AT HOME WORKOUT PROGRAM

Get ready for this one! Even though you may not have access to a gym, you can still get fit and toned at home. This fun full week program is focused on building your booty and toning up your arms and legs. Following this program for 4-6 weeks with a good nutrition plan will help you build that hourglass figure. If you don't know how to do a certain exercise you can find it on YouTube.




Day 1 Lower Body Day Circuit

Repeat workout 3x


Circuit 1 Goblet squat: 15 reps Plank with shoulder tap: 20 taps total Jumping jack: 45 to 60 seconds Rest: one minute


Circuit 2 Alternating back lunge with knee drive: 10 reps each leg Crab walk: 20 total "steps" Knees and toes: 45 to 60 seconds Rest: one minute


Circuit 3 Single-leg bridge: 10 reps each leg Bicycle crunch: 20 reps total Twisted butt kicker: 45 to 60 seconds Rest: one minute


Day 2 Upper Body

Use free weights if you have them. If not, use soup cans or water bottles for weight.


Push-ups: 4 sets of 8 reps (can be done on your knees)

Lying Towel Rows: 4 sets of 10 reps

Chest Flys: 4 sets of 10 reps

Bench Dips: 4 sets of 15 reps

Reverse grip incline push up: 4 sets of 8 reps

Lateral Raise: 4 sets of 15 reps


15-20 min run


Day 3 Rest Day

Enjoy a relaxing day off. Go for a nice walk outside and listen to a podcast or music. Your mental health is just as important as your physical health.



Day 4 Lower Body Day

A trisets or a supersets are when you do three or two exercises back to back with no rest in between.


Triset

Bodyweight hip thrust: 4 sets of 15 reps

Air squat: 4 sets of 15 reps

Side plank: 4 sets of 30 sec per side


Superset

Single leg reach: 4 sets of 8 reps per side

V sit ups: 4 sets of 15 reps


Superset

Step over lunge: 4 sets of 10 reps per side

Plank: 4 sets of 30-60sec


Do the following "megaset" of exercises as fast as possible

Air squats: 24 reps

Alternating reverse lunges: 12 reps per side

Squat jumps: 24 reps

Alternating jumping lunges: 12 reps per side



Day 5 Upper Body

A superset is when you do two exercises back to back with no rest in between.


Superset

Supported Y-T-W's: 4 sets of 5 reps each

Incline plyo push ups: 4 sets of 5-10 reps


Isometric Towel Row: 4 sets of 15 reps


Superset

Deficit push ups: 4 sets till failure

Inverted at home row: 4 sets till failure


15-20 min run


Day 6 Rest Day

Enjoy a relaxing day off. Go for a nice walk outside and listen to a podcast or music. Your mental health is just as important as your physical health.



Day 7 Lower Body Day

A trisets or a supersets are when you do three or two exercises back to back with no rest in between.


Glute activation

Donkey kicks: 15 reps

Fire hydrants: 15 reps

Glute bride: 15 reps

Frog pumps: 15 reps


Triset

Single leg hip thrust: 4 sets of 10 reps per side

Air squat: 4 sets of 15-20 reps

Hollow body hold: 4 sets of 30 sec


Superset

Bulgarian split squat: 4 sets till failure per side

Reverse cruncg: 4 sets of 10 reps


Superset

Alternating reverse lunge: 4 sets of 10-15 reps per side

Single arm plank: 4 sets of 15-30 sec per side


15-20 min run

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© 2019 by Lara Theis