1. Chest Bedroom Workout
-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)
Repeat 5 times
2. Total Body Burn Out Workout
Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.
1A. Dumbbell Lunge
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets
2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets
3A. Dumbbell Curl
3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets
3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets
4A. Plank
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets
3. Workout
1A. Body-Weight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets
2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets
3. Wall Sit
Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.
Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.
4. Workout
Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.
1. Jump Rope (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)
5. Ab Workout
1A. Ab-Wheel Rollout
1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets
1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets
2. Renegade Row
3 sets, 10 reps, 60 seconds rest
3 sets, 10 reps, 60 seconds rest
3. Plank
3 sets, 60 second hold, 90 seconds rest
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3 sets, 60 second hold, 90 seconds rest
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1. Pushup 55*
See below for description. 3 sets, 3 minutes between sets
See below for description. 3 sets, 3 minutes between sets
2. Plank
3 sets, 60 seconds, 60 seconds rest
3 sets, 60 seconds, 60 seconds rest
3A. Body-Weight Squat
3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets
3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets
4A. Dip (can be done on a chair)
4B. Pullup (in doorframe)
5 sets, 5-10 reps, 45 seconds rest between supersets
4B. Pullup (in doorframe)
5 sets, 5-10 reps, 45 seconds rest between supersets
* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.
7. Lower Body Muscle Builder Workout
1A. Body-Weight 1¼ squat*
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest
2A. Walking Lunge
2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest
2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest
* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.
8. The Back Saver Workout
1A. Pushup
1B. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest
1B. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest
2A. Plank
2B. Prone Pressup*
3 sets, 10 reps (60 second plank), 90 seconds rest
2B. Prone Pressup*
3 sets, 10 reps (60 second plank), 90 seconds rest
3. Staggered Romanian Deadlift
3 sets, 6 reps/side, 60 seconds rest
3 sets, 6 reps/side, 60 seconds rest
* Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.
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