6 Week In Home Gym Prep Workout

Directions: Not comfortable walking into the gym just yet?  No problem!  We have a 6 week prep workout to get your comfortable! All these exercises can be done in your own home with no equipment unless you feel like challenging yourself a bit more and adding weight to it. You don’t have to but I’m just saying it wouldn’t hurt. Perform the selected week’s workout Monday, Wednesday, and Friday. Do your best to completf7f231ab17cb2413476a37ae1ca2a8e0e both exercises inside the parenthesis back to back with little to no rest for the given amount of repetitions and sets. Example, 3×12-15, 3 sets of 12 to 15 repetitions. This workout was developed to give you a base before stepping foot into a gym. Once you feel comfortable and ready, start week 1 of our weight training workout and lets burn some body fat! So many others have achieved their goals using these weight training principles and so can you! We gave you the tools, now go get it!

Week 1- Monday/Wednesday/Friday

Warm up:

3 x (1minute Jog in Place/45second Over Head Arm Claps)

Body Weight Exercises:

3 x 12-15 (Sit Down Stand Up Squats/Calf Raises)

3 x 12-15 (Wall Push Ups/Bent Over Reverse Fly)

3 x 20 (Single Leg Levers/Boot Taps)

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Cardio:

25 min.- Walk

Stretch!

Week 2: Monday/Wednesday/Friday

Warm up:

3x (1minute Jog in Place/ 45 second Over Head Arm Claps)

Body Weight Exercises:

3x (12-15 Body Weight Squats/ 45 second High Knee March)

3 x 12-15 (Bench Dips/Arm Haulers)

3 x (20 Crunches/30 second Plank)

Plank

Cardio:

25 min Walk

Stretch!

Week 3: Monday/Wednesday/Friday

Warm up:

3x (1minute Jog in Place/45second Over Head Arm Claps)

Body Weight Exercises:

3x (8-12 each leg Stationary Lunges/30sec Frank Clap)

3×12-15 (Kneeling Push ups/Superman’s)

collage_20140303110518571_20140303110757465

3×12-15 (Straight Leg Sit Ups/Reverse Crunch)

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Cardio:

30 min Walk

Stretch!

Week 4: Monday/Wednesday/Friday

Warm up:

3x (1minute 30seconds Jog in Place/1minute Over Head Arm Claps)

Body Weight Exercises:

3×20-25 (Sit Down Stand Up Squats/Calf Raises)

3×20-25 (Wall Push Ups/Bent Over Reverse Fly)

3×25 (Single Leg Levers/Boot Taps)

collage_20140405111544643_20140405111705676collage_20140405105555469_20140405105810518

 

Cardio:

30 min. – Walk

Stretch!

Week 5: Monday/Wednesday/Friday

Warm up:

3x (1minute 30seconds Jog in Place/1minute Over Head Arm Claps)

Body Weight Exercises:

3x (20-25 Body Weight Squats/1minute High Knee March)

3×20-25 (Bench Dips/Arm Haulers)

collage_20140405104810562_20140405105122625

3x (25 Crunches/:45second Plank)

Cardio:

40min Walk

Stretch!

Week 6: Monday/Wednesday/Friday

Warm up:

3x (1minute 30 seconds Jog in Place/1minute Over Head Arm Claps)

Body Weight Exercises:

3x (15-20each leg Stationary Lunges/1minute Frank Clap)

3×20-25 (Kneeling Push ups/Superman’s)

collage_20140303110518571_20140303110757465

3×20-25 (Straight Leg Sit Ups/Reverse Crunch)

collage_20140405110920927_20140405111109685collage_20140405105916111_20140405110047250

Cardio:

40 min Walk

Stretch!

 

 

 

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