5 Day At Home Workout

This is a 5 day program for someone who might be house locked with kids or maybe house arrest lol. I should note you will never create the body you want only doing home workouts. Join a gym, get out of the house, no excuses.

Monday:

Group 1: (no rest) 4 rounds– 60 second jump rope- 30 squats holding a dumbbell in each hand at shoulder height- Lying in back put stability ball between ankles and do a full leg lift squeezing ball between ankles 15 reps- 20 regular/assisted pushups*.30 seconds rest then repeat

Group 2: 4 rounds– 20 bicep curls with dumbbells- 25 squats with the dumbbells but now add in a shoulder press- 25 burpees*30 rest, repeat

Tuesday: 

Group1: no rest 4 rounds- 60 second jump rope- On all fours 30 mountain climbers- Lying in back put stability ball between ankles and do a full leg lift squeezing ball between ankles 15 reps*.30 rest repeat

Group 2: 4 rounds no rest– 25 chair dips- 25 bicep curls- 20 shoulder raises with red TDX band. Grab band in each hand, put one foot on center and do a lateral raise out to sides until hands are shoulder height*.30 rest repeat

Wednesday:

Group 1: 4 rounds no rest– With a dumbell in each hand do 20 lunges each leg- 25 burpees- 25 crunches*.30 rest repeat

Group 2: 4 rounds no rest- 20 pushups/ assisted pushups- 60 second jump rope- Lying in back put stability ball between ankles and do a full leg lift squeezing ball between ankles 15 reps- 30 squats holding a dumbbell in each hand at shoulder height*.30 rest repeat

Thursday: 

Group 1: (no rest) 4 rounds– 60 second jump rope- 30 squats holding a dumbbell in each hand at shoulder height- Lying in back put stability ball between ankles and do a full leg lift squeezing ball between ankles 15 reps- 20 regular/assisted pushups*.30 seconds rest then repeat

Group 2: 4 rounds– 20 bicep curls with dumbbells- 25 squats with the dumbbells but now add in a shoulder press- 25 burpees*30 rest, repeat

Friday: 

Group1: no rest 4 rounds- 60 second jump rope- On all fours 30 mountain climbers- Lying in back put stability ball between ankles and do a full leg lift squeezing ball between ankles 15 reps*.30 rest repeat

Group 2: 4 rounds no rest– 25 chair dips- 25 bicep curls- 20 shoulder raises with red TDX band. Grab band in each hand, put one foot on center and do a lateral raise out to sides until hands are shoulder height*.30 rest repeat