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Athlete Name Date Category Excersise Sets Reps Rest

This document outlines a home workout program consisting of cardio, lower body, core, and upper body exercises. It provides the name of each exercise, which muscle group it targets, the number of sets and reps, and rest time between sets. The program is split into workouts for Monday/Wednesday and Tuesday/Thursday, alternating between different exercises each week to continually challenge the body. The goal is to perform 2-3 exercises for each muscle group with the prescribed number of sets and reps.

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Quashad Washington
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
68 views

Athlete Name Date Category Excersise Sets Reps Rest

This document outlines a home workout program consisting of cardio, lower body, core, and upper body exercises. It provides the name of each exercise, which muscle group it targets, the number of sets and reps, and rest time between sets. The program is split into workouts for Monday/Wednesday and Tuesday/Thursday, alternating between different exercises each week to continually challenge the body. The goal is to perform 2-3 exercises for each muscle group with the prescribed number of sets and reps.

Uploaded by

Quashad Washington
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Athlete Name

Date

Category Excersise Sets Reps Rest


Switch Excersises Week

Monday & Wed Sets & Reps Rest

Jump Rope Cardio 3 x 30 sec 30 Sec


Pushups Or Wall Pushups Arms 3 x 10 30 sec
Body Weight Squats Butt 3 x 15 30 sec
clam shells (With Bands) Butt 3 x 10 (Each Leg) 30 sec
Donkey kicks Butt 3 x 10 (Each Leg) 30 sec
Bicep Curls Arms 3 x 10 30 sec
Step Ups Core 3 x 10 (Each Leg) 30 Sec
Sit Ups Core 3 x 15 30 sec
Penguins Core 3 x 30 sec 30 sec
Burpees Cardio 3 x 10 30 Sec

Tues & Thursday Sets & Reps Rest

Jump Rope Cardio 3 x 30 sec 30 Sec


Burpees Cardio 3 x 10 30 Sec
Pushups Or Wall Pushups Arms 3 x 10 30 sec
Wall Sits Legs 3 x 30 sec 30 sec
Banded Squad Side Shuffles Butt 3 x 30 sec 30 sec
Jump Squats Butt 3 x 10 30 sec
Mountain climbers Core 3 x 30 sec 30 sec
Plank Core 3 x 30 sec 30 sec
Crunches Core 3 x 15 30 sec
Bench Press Chest 3 x 10 30 sec
Excersise Set up:

- Switch Excersises Each week

Cardio
- 2 Cardio Excersies

Arms
- 2 Arms Excersies (Mom)
- 3 Arm Excersises (Dad)

Legs

- 3 Leg Excersises

Core
- 3 Core Excersises
Excersises

Cardio Based
Sets & Reps Rest

Jump Rope 3 x 30 sec 30 Sec


Step Ups 3 x 10 (Each Leg) 30 Sec
Jumping Jacks 3 x 20 30 Sec
Banded Squad Side Shuffles 3 x 1 min 30 Sec
Burpees 3 x 10 30 Sec

Lower Body Based

Body Weight Squats 3 x 15 30 sec


Wall Sits 3 x 30 sec 30 sec
clam shells (with Bands) 3 x 10 (Each Leg) 30 sec
Donkey kicks 3 x 10 (Each Leg) 30 sec
Fire hydrants 3 x 10 (Each Leg) 30 sec
Side walks straight legs w/ bands 3 x 10 sec 30 sec
Banded Squad Side Shuffles 3 x 30 sec 30 sec
Jump Squats 3 x 10 30 sec

Core

Sit Ups 3 x 15 30 sec


Mountain climbers 3 x 30 sec 30 sec
Plank 3 x 30 sec 30 sec
Penguins 3 x 30 sec 30 sec
Russians Twists 3 x 30 sec 30 sec
Flutter Kicks 3 x 30 sec 30 sec
Bicycles 3 x 30 sec 30 sec
Crunches 3 x 15 30 sec

Upper Body

Bicep Curls Arms 3 x 10 30 sec


Overhead Press Shoulders 3 x 10 30 sec
Skull Crushes Traps 3 x 10 30 sec
Bench Press Chest 3 x 10 30 sec
Pushups Or Wall Pushups 3 x 10 30 sec

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