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Squat and Core Workout Routine

The document contains a 4-week workout plan consisting of bodyweight exercises like squats, lunges, crunches, and pushups. Each day includes a circuit of various exercises to work the full body with a focus on legs, arms, or abs that day. Exercise counts and durations are prescribed to progress over time, with rest days included weekly to allow for recovery and muscle growth. The plan aims to build strength and fitness through consistent performance of the foundational movement patterns.

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jsong37
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15 views2 pages

Squat and Core Workout Routine

The document contains a 4-week workout plan consisting of bodyweight exercises like squats, lunges, crunches, and pushups. Each day includes a circuit of various exercises to work the full body with a focus on legs, arms, or abs that day. Exercise counts and durations are prescribed to progress over time, with rest days included weekly to allow for recovery and muscle growth. The plan aims to build strength and fitness through consistent performance of the foundational movement patterns.

Uploaded by

jsong37
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Arms

Ab

Butt

Squat

20 jumping jacks
10 wrist circles
20 arm swings
10 kneeling pushups
10 tricep dips
20 incline push-ups
5 burpees
1 full bridge
5 tricep pushups
20 arm swings
10 kneeling pushups
5 burpees

30 jumping jacks
20 crunches
10 vertical leg crunches
20 oblique crunches
30 Russian twists
:20 plank
10 sit ups
20 bicycles
30 scissors
20 vertical leg crunches
10 jack knife sit ups
:20 side plank (each side)
30 Russian twists
20 oblique crunches
10 sit ups
20 scissors
:30 plank

30 jumping jacks
20 lunges
10 squats
10 plie squats
20 side lunges
20 glute kickbacks
15 short bridges
10 side leg circles
20 glute kickbacks
15 squats
10 plie squats
20 jumping jacks

10

Legs
20 squats
30 lunges
40 calf raises
:50 wall squat
100 jumping jacks
:50 wall squat
40 plie squats
30 leg raises
20 squats

Sunday
45 jumping jacks
15 squats
5 jump squats
50 Russian twists
:30 plank
10 standing calf raises
5 kneeling pushups
:30 Superman
10 lunges (each leg)
40 crunches

Thursday
100 jumping jacks
25 vertical crunches
30 crunches
20 squats

Monday
100 jumping jacks
50 crunches
20 tricep dips
15 squats
20 lunges (each leg)
70 Russian twists
20 standing calf raises
5 pushups
:30 plank
10 lunge split jumps

No
Pain

40 high knees
5 jump squats
10 lunge split jumps
:15 side plank (each side)
50 Russian twists
20 wall push ups

15
20
REST
25
30

Tuesday

35

80 jumping jacks
50 vertical leg crunches
20 sit ups
10 side lunges (each leg)
15 leg lifts (each leg)
50 bicycles
15 wall pushups
40 Russian twists

REST

Wednesday

REST

90 jumping jacks
20 tricep dips
10 sit ups
30 bird dogs
:30 plank
30 squats
15 incline pushups
40 crunches
10 oblique crunches
20 standing calf raises

55

No
Gain

40
45
50

60
65
REST
70
75
80
REST

Friday
60 jumping jacks
40 crunches
10 sit ups
10 tricep dips
20 side lunges
15 incline pushups
10 oblique crunches
30 butt kickers
5 jump squats
15 jack knife sit ups

Leg Raises
Day 1-2
Day 3-4
Day 5-6
Day 7
Day 8-9

20
30
40
REST
50

Saturday
50 jumping jacks
20 squats
100 Russian twists
5 kneeling pushups
1:00 downward dog
15 jack knife sit ups
10 lunges (each leg)
20 bird dogs
20 inner thigh lifts
Day 10-11
55
Day 11-12
60
Day 13
REST
Day 14-15
65
Day 16-17
70
Day 18-19
75
Day 20
REST
Day 21-22
80

JUST
DO IT

Day 23-24
Day 25-26
Day 27
Day 28-29
Day 30-31
Day 31-32
Day 33
Day 34-35
Day 36
Day 37
Day 38
Day 39
Day 40

Stretch it Out!

85
90
REST
95
100
105
REST
110
115
120
REST
125
130

Squat
85
90
95
REST
100
105
110
REST
115
120
125
REST
130
135
140
REST
145
150
155
REST

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