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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-Squatâ–¶
1. Y-Squat
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pike Push Up on Floorâ–¶
2. Pike Push Up on Floor
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dead Bugâ–¶
3. Dead Bug
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bear Crawlâ–¶
4. 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)â–¶
1. Butt Lift (Bridge)
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bench Dipâ–¶
2. Bench Dip
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Superman from Floorâ–¶
3. Superman from Floor
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Kick Sitsâ–¶
4. 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 Lungeâ–¶
1. Low Lateral Lunge
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Wide-Hands Pushupâ–¶
2. 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)â–¶
3. Lying Straight Leg Raise (on Bench)
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Inchwormâ–¶
4. Inchworm
3 sets, 30s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

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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