MSFIT 8 Week At Home Workout Plan

4 WORKOUTS PER WEEK FOR 8 WEEKS.
*Every 2 weeks you increase the number of rounds per part by 1. For example weeks 1 and 2 it says 3 complete rounds. Weeks 3 and 4 you will do 4 complete rounds, weeks 5 and 6 you will do 5 complete rounds etc etc.

Week 1:
Workout 1:
Part 1
– 30 standing squats
– 15 dumbell curls (simultaneous)
– 20 pushups on knees
*This is one complete round. Take 60 seconds rest and do 3 complete rounds

Part 2
– Lunges 15 each leg
– 15 hammer curls (simultaneous)
– 20 chair dips
*This is one complete round. Take 60 seconds rest and do 3 complete rounds

Part 3
Your choice
– Ten minutes of jump rope
– 30 minute inclined walk on treadmill

Workout 2:
Part 1
– 20 shoulder presses with dumbell
– 20 lateral raises with resistance bands
*This is one complete round. Take 60 seconds rest and do 3 complete rounds

Part 2
-Chair stepups 20 each leg
-Single leg romanian deadlifts with dumbell, 12 each leg, see video glossary for video
*This is one complete round. Take 60 seconds rest and do 3 complete rounds

Part 3
-3 sets of 3 part ab medley. See video for demonstration
-Your choice of cardio for 20 minutes

Workout 3:
Part 1
-Single armed dumbell row 15 reps each arm
-Single armed tricep kickback 15 reps each arm
-15 standing squats with a dumbell press at top (hold dumbells as if you were about to press over head. Perform a squat until thighs are paralell to the ground, as you reach the top of the squat press the dumbells up with shoulders.
*This is one complete round. Take 60 seconds rest and do 3 complete rounds

Part 2
-Holding dumbell in one hand with one foot on a step do 15 calf raises each leg
-Walking lunges with dumbells in each hand for 40 feet
-Perform a dumbell curl and then right into a shoulder press for 12 reps
*This is one complete round. Take 60 seconds rest and do 3 complete rounds

Workout 4:
Part 1:
-2 minutes of jump rope
-30 standing squats
*This is one complete round. Take 60 seconds rest and do 3 complete rounds


Part 2
3 sets of 3 part ab medley with stability ball

Part 3
-15 knee pushups
-15 chair dips
*This is one complete round. Take 60 seconds rest and do 3 complete rounds