Free personalized workout plan

3-Day Home Workout Plan

By Myworkouts

Experience
Intermediate (2-3 years)
Time
37 minutes/day | 3 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Quads, Hamstrings, Chest, Obliques, Shoulders, Hip Flexors

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Y-Squat
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pike Push Up on Floor
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dead Bug
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bear Crawl
3 sets, 30s, (rest 120s)
Time between exercises: 60s
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Glutes, Triceps, Back (Lower), Abs

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Butt Lift (Bridge)
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bench Dip
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Superman from Floor
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Kick Sits
3 sets, 30s, (rest 120s)
Time between exercises: 60s
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Glutes, Chest, Hip Flexors, Abs

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Low Lateral Lunge
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Wide-Hands Pushup
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Straight Leg Raise (on Bench)
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Inchworm
3 sets, 30s, (rest 120s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 20:05:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:05:01 GMT+0000 (Coordinated Universal Time)

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