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Day 1: Strength | Day 2: Cardio | Day 3: Strength | Day 4: Cardio | Day 5: Strength | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 6 reps | 120s | eccentric |
2. Bodyweight Reverse Lunge | 3 sets | 10 reps | 120s | |
3. Push-up | 3 sets | 6 reps | 120s | power |
4. Plank | 3 sets | 10 reps | 120s | w/ shoulder taps |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stepup | 4 sets | 30s | 30s | |
2. Heel Flicks![]() | 4 sets | 30 reps | 30s | |
3. Flutter Kicks![]() | 4 sets | 30s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 6 reps | 120s | |
2. Curtsy Lunge![]() | 3 sets | 10 reps | 120s | |
3. Bench Dip | 3 sets | 6 reps | 120s | |
4. Crunches![]() | 3 sets | 10 reps | 120s | feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Side Shuffle | 4 sets | 30s | 60s | |
2. High Knee Run![]() | 4 sets | 30s | 60s | |
3. Bicycle Crunch | 4 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Split Squat | 3 sets | 6 reps | 120s | Eccentric |
2. Standing Calf Raises | 3 sets | 10 reps | 120s | |
3. Pike Push Up on Floor | 3 sets | 6 reps | 120s | |
4. Lying Knee Raise (on floor) | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 8 reps | 120s | eccentric |
2. Bodyweight Reverse Lunge | 3 sets | 12 reps | 120s | |
3. Push-up | 3 sets | 8 reps | 120s | power |
4. Plank | 3 sets | 12 reps | 120s | w/ shoulder taps |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stepup | 4 sets | 45s | 30s | |
2. Heel Flicks![]() | 4 sets | 45 reps | 30s | |
3. Flutter Kicks![]() | 4 sets | 45s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 8 reps | 120s | |
2. Curtsy Lunge![]() | 3 sets | 12 reps | 120s | |
3. Bench Dip | 3 sets | 8 reps | 120s | |
4. Crunches![]() | 3 sets | 12 reps | 120s | feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Side Shuffle | 4 sets | 45s | 60s | |
2. High Knee Run![]() | 4 sets | 45s | 60s | |
3. Bicycle Crunch | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Split Squat | 3 sets | 8 reps | 120s | Eccentric |
2. Standing Calf Raises | 3 sets | 12 reps | 120s | |
3. Pike Push Up on Floor | 3 sets | 8 reps | 120s | |
4. Lying Knee Raise (on floor) | 3 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 10 reps | 120s | eccentric |
2. Bodyweight Reverse Lunge | 3 sets | 14 reps | 120s | |
3. Push-up | 3 sets | 10 reps | 120s | power |
4. Plank | 3 sets | 14 reps | 120s | w/ shoulder taps |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stepup | 4 sets | 60s | 30s | |
2. Heel Flicks![]() | 4 sets | 60 reps | 30s | |
3. Flutter Kicks![]() | 4 sets | 60s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 10 reps | 120s | |
2. Curtsy Lunge![]() | 3 sets | 14 reps | 120s | |
3. Bench Dip | 3 sets | 10 reps | 120s | |
4. Crunches![]() | 3 sets | 14 reps | 120s | feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Side Shuffle | 4 sets | 60s | 60s | |
2. High Knee Run![]() | 4 sets | 60s | 60s | |
3. Bicycle Crunch | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Split Squat | 3 sets | 10 reps | 120s | Eccentric |
2. Standing Calf Raises | 3 sets | 14 reps | 120s | |
3. Pike Push Up on Floor | 3 sets | 10 reps | 120s | |
4. Lying Knee Raise (on floor) | 3 sets | 14 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 4 sets | 10 reps | 120s | eccentric |
2. Bodyweight Reverse Lunge | 4 sets | 14 reps | 120s | |
3. Push-up | 4 sets | 10 reps | 120s | power |
4. Plank | 4 sets | 14 reps | 120s | w/ shoulder taps |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stepup | 5 sets | 60s | 30s | |
2. Heel Flicks![]() | 5 sets | 60 reps | 30s | |
3. Flutter Kicks![]() | 5 sets | 60s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 10 reps | 120s | |
2. Curtsy Lunge![]() | 4 sets | 14 reps | 120s | |
3. Bench Dip | 4 sets | 10 reps | 120s | |
4. Crunches![]() | 4 sets | 14 reps | 120s | feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Side Shuffle | 5 sets | 60s | 60s | |
2. High Knee Run![]() | 5 sets | 60s | 60s | |
3. Bicycle Crunch | 5 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Split Squat | 4 sets | 10 reps | 120s | Eccentric |
2. Standing Calf Raises | 4 sets | 14 reps | 120s | |
3. Pike Push Up on Floor | 4 sets | 10 reps | 120s | |
4. Lying Knee Raise (on floor) | 4 sets | 14 reps | 120s |
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