Home Workout Routine
Day 1 - Lower Body
Focus: Quads, Glutes, Calves
- Goblet Squats (KB/DB) - 3 x 12
- Weighted Hip Thrusts (KB/Bar) - 3 x 15
- Wall Sit Hold - 3 x 30-60s
- Standing Calf Raises - 3 x 20
- 50 Kettlebell Swings
Day 2 - Upper Body Push + Core
Focus: Shoulders, Chest, Core
- Dumbbell Shoulder Press - 3 x 12
- Incline Push-Ups - 3 x 10
- DB Chest Press (on ball or floor) - 3 x 12
- Seated Med Ball Twists - 3 x 20
- Wall Plank - 3 x 30s
- 50 Kettlebell Swings
Day 3 - Full Body Flow
Focus: Mobility, Stability, Strength
- Turkish Get-Ups (KB or bodyweight) - 2 x 4/side
- KB Clean + Press - 3 x 8
- Wall Squats w/ Ball - 3 x 15
- Isometric Calf Raise Hold - 3 x 20s
- Bird Dog Holds - 3 x 30s/side
- 50 Kettlebell Swings
Day 4 - Upper Body Pull + Core
Focus: Back, Biceps, Core
- Bent-Over DB Rows - 3 x 12
- KB Upright Rows - 3 x 10
- Bicep Curls (DB/Bar) - 3 x 12
- Renegade Rows - 3 x 10 (no push-up)
- Dead Bug - 3 x 10
- 50 Kettlebell Swings
Day 5 - Core + Conditioning
Focus: Core, Endurance (Low Impact)
- KB/DB Thrusters - 3 x 10
- Step-Back Lunges (slow) - 3 x 12
- Med Ball March Overhead - 3 x 30s
- Exercise Ball Crunches - 3 x 20
- Standing Calf Raises - 3 x 20
- 50 Kettlebell Swings