Free personalized workout plan

5-Day Home Workout Plan

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

47 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The 5-Day plan differs greatly from the 2, 3, and 4 day plans. Firstly, the 5-day plan last for four weeks in total rather than six. Instead of incorporating strength and cardio work together in the s

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Equipment

Bench, Bodyweight, Box

Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

47 minutes

Genders

Female, Male

Days per week

5 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The 5-Day plan differs greatly from the 2, 3, and 4 day plans. Firstly, the 5-day plan last for four weeks in total rather than six. Instead of incorporating strength and cardio work together in the s

Show More

Equipment

Bench, Bodyweight, Box

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Stepup4 sets30s30s
2. Heel Flicks
4 sets30 reps30s
3. Flutter Kicks
4 sets30s30s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets6 reps120s
2. Curtsy Lunge
3 sets10 reps120s
3. Bench Dip3 sets6 reps120s
4. Crunches
3 sets10 reps120s
feet elevated

ExerciseSetsRepsRestNotes
1. Side Shuffle4 sets30s60s
2. High Knee Run
4 sets30s60s
3. Bicycle Crunch4 sets30s60s

Week 2



ExerciseSetsRepsRestNotes
1. Stepup4 sets45s30s
2. Heel Flicks
4 sets45 reps30s
3. Flutter Kicks
4 sets45s30s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets8 reps120s
2. Curtsy Lunge
3 sets12 reps120s
3. Bench Dip3 sets8 reps120s
4. Crunches
3 sets12 reps120s
feet elevated

ExerciseSetsRepsRestNotes
1. Side Shuffle4 sets45s60s
2. High Knee Run
4 sets45s60s
3. Bicycle Crunch4 sets45s60s

Week 3



ExerciseSetsRepsRestNotes
1. Stepup4 sets60s30s
2. Heel Flicks
4 sets60 reps30s
3. Flutter Kicks
4 sets60s30s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets10 reps120s
2. Curtsy Lunge
3 sets14 reps120s
3. Bench Dip3 sets10 reps120s
4. Crunches
3 sets14 reps120s
feet elevated

ExerciseSetsRepsRestNotes
1. Side Shuffle4 sets60s60s
2. High Knee Run
4 sets60s60s
3. Bicycle Crunch4 sets60s60s

Week 4



ExerciseSetsRepsRestNotes
1. Stepup5 sets60s30s
2. Heel Flicks
5 sets60 reps30s
3. Flutter Kicks
5 sets60s30s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets10 reps120s
2. Curtsy Lunge
4 sets14 reps120s
3. Bench Dip4 sets10 reps120s
4. Crunches
4 sets14 reps120s
feet elevated

ExerciseSetsRepsRestNotes
1. Side Shuffle5 sets60s60s
2. High Knee Run
5 sets60s60s
3. Bicycle Crunch5 sets60s60s
Date Created: 3/28/20, 10:17 AM

Last Updated: 9/12/20, 9:39 PM

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