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*This plan layout is only a demo. Please DO NOT attempt.
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Day 1
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Day 2
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Day 3
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Day 4
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Day 5
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Day 6
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Day 7
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CHEST - TRICEPS - ABS
- Stay hydrated throughout workout
- Stretch or walk/jog for 5-10 mins right before you begin your workout
- This workout is between 40-50 mins
- Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Altered Floor Push-Ups | Chest/Triceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Ab Crunches | Abdominal
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Altered Floor Push-Ups
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Ab Crunches
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Wall Push-Ups | Chest/Triceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Mountain Climbers | Abdominal
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Wall Push-Ups
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Mountain Climbers
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Floor Press (using a broomstick) | Chest
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Lying Leg Raise | Abdominal
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Floor Press (broomstick)
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Lying Leg Raises
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Cool Down
Walk for 15 mins immediately following your workout
BACK - BICEPS - LEGS
- Stay hydrated throughout workout
- Stretch or walk/jog for 5-10 mins right before you begin your workout
- This workout is between 45-55 mins
- Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Seated Good Mornings | Lower Back
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Barbell Curls (Using a Broomstick) | Biceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Jumping Jacks | Total Body
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Seated Good Mornings
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Barbell Curls
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Jumping Jacks
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Bent-Over Row (using a Broomstick) | Mid Back
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Dumbbell Curls (using 16.9 fl oz water bottles) | Biceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Body Squats | Quadriceps/Hamstrings
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Bent-Over Row
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Dumbbell Curls
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Body Squats
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One-Arm Row (using 16.9 fl oz Water Bottles) | Mid Back
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
RevErse Lunge | Quadriceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
High Knee Skips | Quadriceps/Glutes
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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One-Arm Dumbbell Row
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Reverse Lunges
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High Knee Skips
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Cool Down
Walk up and down stairs for 5 running mins immediately following your workout
*Rest & Recover Day
SHOULDERS - TRICEPS - ABS
- Stay hydrated throughout workout
- Stretch or walk/jog for 5-10 mins right before you begin your workout
- This workout is between 40-50 mins
- Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Seated Shoulder Press (using a Broomstick) | Shoulders
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Hands-Over-Head Crunch | Abdominal
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Seated Shoulder Press
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Hands-Over-Head Crunch
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Side Shoulder Extensions (using 16.9 fl oz water bottles) | Shoulders
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Mountain Climbers | Abdominal
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Side Shoulder Extensions
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Mountain Climbers
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Front Shoulder Extensions | Shoulders
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Sit-Ups | Abdominal/Hip Flexor
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Front Shoulder Extensions
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Sit-Ups
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Cool Down
Walk for 15 mins immediately following your workout
LEGS
- Stay hydrated throughout workout
- Stretch or walk/jog for 5-10 mins right before you begin your workout
- This workout is between 30-40 mins
- Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Jump Squats | Quadriceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
High Knees | Quadriceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Jump Squats
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High Knees
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Stiff-Leg Deadlift (using a broomstick) | Hamstrings
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Butt Lifts | Glutes
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Stiff-Leg Deadlift
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Butt Lifts
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Glute Kick Backs | Glutes
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
Reverse Lunges | Quadriceps
SETS |
REPS |
3 |
10-12 |
Rest 60 sec after each set
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Glute Kick Backs
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Reverse Lunges
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Cool Down
Walk up and down stairs for 5 running mins immediately following your workout
CARDIO
- Stay hydrated throughout exercise
- Stretch or walk/jog for 5-10 mins right before your workout
- This workout is approximately 30 mins