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3-Day Home Workout Plan

By Christopher Stone

Experience
Beginner (1-2 years)
Time
55 minutes/day | 3 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

The 3-Day Home Workout Plan program runs for 6-weeks in total and each workout in the plan focus on four exercises - one lower, one upper, one core, and one cardio exercise. In a similar way to the 2-Day Plan, the 3-Day workout plan starts with a small training volume and gradually increases over time in order to improve strength and cardiovascular capabilities.

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Workout Overview


Day 1

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Y-Squat demonstrationPlay Y-Squat demonstration
1. Y-Squat
3 sets, 12 reps, (rest 120s)
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Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
2. Pike Push Up on Floor
3 sets, 10 reps, (rest 120s)
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Dead Bug▶
3. Dead Bug
3 sets, 10 reps, (rest 120s)
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Bear Crawl▶
4. Bear Crawl
3 sets, 30s, (rest 120s)
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Day 2

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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1. Butt Lift (Bridge)
3 sets, 10 reps, (rest 120s)
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Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
3 sets, 10 reps, (rest 120s)
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Superman from Floor demonstrationPlay Superman from Floor demonstration
3. Superman from Floor
3 sets, 10 reps, (rest 120s)
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Kick Sits▶
4. Kick Sits
3 sets, 30s, (rest 120s)
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Day 3

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Low Lateral Lunge▶
1. Low Lateral Lunge
3 sets, 10 reps, (rest 120s)
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Wide-Hands Pushup▶
2. Wide-Hands Pushup
3 sets, 10 reps, (rest 120s)
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Lying Straight Leg Raise (on Bench) demonstrationPlay Lying Straight Leg Raise (on Bench) demonstration
3. Lying Straight Leg Raise (on Bench)
3 sets, 10 reps, (rest 120s)
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Inchworm▶
4. Inchworm
3 sets, 30 reps, (rest 120s)
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Date Created: 3/27/2020, UTC


Last Updated: 9/12/2020, UTC

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