Home workout index
The below exercises are to the inputs for both “Homeworkout/Hard and easy”. Make sure to place only one from
each row.
Upper 1 2 3 4 5
Shoulders Press ups, different variations Over head Side laterals, Towel pull ups Shoulder
and chest to increase or decrease the claps, and frontal raises rotisserie and
difficulty of the movement. press cans/ light flutters
weight or low
resistance
bands
Bicep and Bicep curls, hammer curls, Tricep legs planted Towel/ Band
tricep reverse curls targeting extensions dips bicep and
different parts of the body over head DB tricep
exercises
Lower
Quads, Squats, narrow wide high low Lunges Donkey kick, Single leg calf Two feet calf
Hams, Calfs to change intensity and target side flutter raises raises
and glutes different parts of the upper leg. kick
Core
Upper Toe touches Roll ups Sit up Hips thrust Plank
with head up
Lower Leg raises Ins and outs V situps flutter inches
Obliques Bicycles Side raises Leg raise Side touches Side moving
twist inches
Homeworkout split hard
The reason for set rep ranges instead o f steady increase is because each section whether its lower ,upper
body or core there are exercises that are more difficult then others. You will soon learn this and will perform
the easier exercises to you at the beginning and performing the harder exercises as you progress. Of course
you'll have to trial and error the core exercises that work for you. Once you meet a plateau make a switch
which will start the progression again. Keep in mind as your body becomes stronger and the rep ranges
become easier you can add different kinds of intensities without necessarily adding weighting exercises by
performing controlled reps, minimise momentum and increase tension. As you body adapts extra tension
and intensity is needed to exit a plateau. Lastly this is only a home workout. You will see gains as a beginner
but to further your achievements and reach higher goals i advise workouts in the gym. Home workouts are
good to build the base strength before moving into the gym, otherwise you could be wasting money, time
and effort going to the gym and performing exercises which you could do at home. I myself worked out at
home for a month before going to the gym to ensure i was strong enough to perform exercises with proper
form, it also gives you a certain amount of mind muscle connection which is important for safety reasons in
the gym e.g Beginner attempting weights which are to heavy and potentially hurting themselves, also
performing an exercise with poor form and also leading to injuries.
Day 1
Lower Warm up 20 20 Burner
Lower 12 12 Burner
Upper 15-20 15-20 15-20
Core 15 15 15
Day 2
Core Warm up 30-60 secs plank 30-60 secs plank 30-60 secs plank
Core 10-12 10-12 Burner
Lower 20 20 15
Upper 15-20 15-20 15-20
Day 3
Lower Warm up 100 20 20
Upper 20 20 20
Core 10 10 10
Core 10 10 10
Day 4
Upper Warm up 15-20 15-20 Burner
Upper 15-20 15-20 15
Core 10-12 11-12 12-12
Lower 15 15 15
Cardio index
These exercises do not only work one component of the body but 2 or 3. Full body cardio workouts are good to quickly stimulate the bodies metabolism,
digestive chain and quickly burn a good amount of calories off your total calories per day. Because its being in a caloric deficit (low calories) that'll result
in weight loss. Demonstration videos for each exercise will be produced for the viewers also different options to increase or decrease intensity.
1 2 3 1= Upper body
dominant
Floor burpees Full situps ins and outs 2= Core dominant
Press ups Plank ups Shoulder width fast feet
quick punches Roll ups High knees 3=Lower body
dominant
Toe touches Squat jumps
Cardio/ Fat burn split
Without having to spend a lot of time on the roads/ treadmills/ bike/ pool (Id advise these exercises I'm not
downing them) you can perform cardio at home and have it done under 15 minutes and as little as 7
minutes. These workouts are fat burning based, they quickly get the heart pumping and in a few minutes
you'll be sweating. This type of workout are handy when your low on time and need a quick cardio/fat burner
workout because your feeling sluggish or just need the extra calories gone! Also good if your attempting to
burn the stubborn fat. Lastly these exercises can be performed in the comfort of your own home no
equipment needed. Tip; If you even just eaten a high calorie meal and feel sluggish, then one of the below
cardio workouts will help speed your metabolism and burn calories you've just consumed. Try to perform 1-2
hours after eating a heavy meal.
Workout split below consist of times which you should aim for. If the given times are not working for you then
follow these steps to push for further progress. 1-increase the time by 10seconds if the overall workout is
becoming easier. 2-Check the video for a different variation of the exercises given in the “Cardio workout
split” to also increase intensity. 3- Lastly if you have come across exercises from friends, family, internet etc.
Chuck them into your split and see if they help with your overall progression. Three easy steps to ensure you
are still progressing.
Day 1
1 Warm up 30s 45s 1m
2 1m 1m 15s 45s
3 1m 1m 15s 45s
Day 2
1 Warm up 30s 45s 1m
2 1m 1m 15s 45s
3 1m 1m 15s 45s
Day 3
1 Warm up 30s 45s 1m
2 1m 1m 15s 45s
3 1m 1m 15s 45s
Day 4
1 Warm up 30s 45s 1m
2 1m 1m 15s 45s
3 1m 1m 15s 45s
Homeworkout split easy
This workout plan is the alternative which like the title says is easier. it is easier because you either have a
more busy day, and you just don't want to over fatigue your body. But you also want to get a workout in
which is the reason for this plan to be produced. Less exercises per workout, one from lower, core and upper
body so the intensity of the workout can still be moderate to high and instead of incorporating a
“Homeworkout hard” and a “cardio workout” you'll incorporate “Homeworkout easy” with a brisk 25-60
minute walk.
Day 1
Lower Warm up 25 35 Burner
Core 12-15 12-15 20
Upper 15-20 15-20 15-20
Day 2
Core Warm up 10-12 10-12 1 min plank
Upper 10 10 12-15
Lower 25 25 30-40
Day 3
Lower Warm up 30 30 30
Upper 20 20 Burner
Core 30 30 30
Day 4
Upper Warm up 12 12 12
Lower 100 20 20
Core 10-15 20-25 Burner