Free personalized workout plan

Advanced Home Program

By Christopher Stone

Experience

Advanced (3+ years)

Days per week

6 days

Time

55 minutes

Genders

Female, Male

Goals

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

The final home program of the mini-series is the advanced program which follows directly on from the intermediate program. Once again, this program sees a step-up in terms of the difficult and intensi

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Equipment

Bench, Bodyweight, Chair

Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

55 minutes

Genders

Female, Male

Days per week

6 days

Goals

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

The final home program of the mini-series is the advanced program which follows directly on from the intermediate program. Once again, this program sees a step-up in terms of the difficult and intensi

Show More

Equipment

Bench, Bodyweight, Chair

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets6 reps60s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets6 reps60s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets6 reps60s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets6 reps60s
5. Bear Crawl
Bear Crawl
4 sets20s60s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets6 reps60s
2. Bench Dip4 sets6 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets6 reps60s
4. Aleknas4 sets6 reps60s
5. Hindu Squat
Hindu Squat
4 sets20s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets10 reps60s
3. Single-leg Hip Thrust4 sets10 reps60s
4. Side Crunch4 sets10 reps60s
5. Kick Sits
Kick Sits
4 sets20s60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets6 reps60s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets6 reps60s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets6 reps60s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets6 reps60s
5. Bear Crawl
Bear Crawl
4 sets20s60s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets6 reps60s
2. Bench Dip4 sets6 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets6 reps60s
4. Aleknas4 sets6 reps60s
5. Hindu Squat
Hindu Squat
4 sets20s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets10 reps60s
3. Single-leg Hip Thrust4 sets10 reps60s
4. Side Crunch4 sets10 reps60s
5. Kick Sits
Kick Sits
4 sets20s60s

Week 2



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets8 reps60s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets8 reps60s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets8 reps60s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets8 reps60s
5. Bear Crawl
Bear Crawl
4 sets30s60s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets8 reps60s
2. Bench Dip4 sets8 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets8 reps60s
4. Aleknas4 sets8 reps60s
5. Hindu Squat
Hindu Squat
4 sets30s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets8 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets8 reps60s
3. Single-leg Hip Thrust4 sets8 reps60s
4. Side Crunch4 sets8 reps60s
5. Kick Sits
Kick Sits
4 sets30s60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets8 reps60s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets8 reps60s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets8 reps60s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets8 reps60s
5. Bear Crawl
Bear Crawl
4 sets30s60s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets8 reps60s
2. Bench Dip4 sets8 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets8 reps60s
4. Aleknas4 sets8 reps60s
5. Hindu Squat
Hindu Squat
4 sets30s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets8 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets8 reps60s
3. Single-leg Hip Thrust4 sets8 reps60s
4. Side Crunch4 sets8 reps60s
5. Kick Sits
Kick Sits
4 sets30s60s

Week 3



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 reps60s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets10 reps60s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets10 reps60s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets10 reps60s
5. Bear Crawl
Bear Crawl
4 sets45s60s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets10 reps60s
2. Bench Dip4 sets10 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets10 reps60s
4. Aleknas4 sets10 reps60s
5. Hindu Squat
Hindu Squat
4 sets45s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets10 reps60s
3. Single-leg Hip Thrust4 sets10 reps60s
4. Side Crunch4 sets10 reps60s
5. Kick Sits
Kick Sits
4 sets45s60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 reps60s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets10 reps60s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets10 reps60s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets10 reps60s
5. Bear Crawl
Bear Crawl
4 sets45s60s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets10 reps60s
2. Bench Dip4 sets10 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets10 reps60s
4. Aleknas4 sets10 reps60s
5. Hindu Squat
Hindu Squat
4 sets45s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets10 reps60s
3. Single-leg Hip Thrust4 sets10 reps60s
4. Side Crunch4 sets10 reps60s
5. Kick Sits
Kick Sits
4 sets45s60s

Week 4



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets12 reps90s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets12 reps90s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets12 reps90s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets12 reps90s
5. Bear Crawl
Bear Crawl
4 sets60s90s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets10 reps60s
2. Bench Dip4 sets10 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets10 reps60s
4. Aleknas4 sets10 reps60s
5. Hindu Squat
Hindu Squat
4 sets45s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets10 reps60s
3. Single-leg Hip Thrust4 sets10 reps60s
4. Side Crunch4 sets10 reps60s
5. Kick Sits
Kick Sits
4 sets45s60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 reps60s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets10 reps60s
Do it on a wall
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets10 reps60s
4. Plank Tuck Jumps
Plank Tuck Jumps
4 sets10 reps60s
5. Bear Crawl
Bear Crawl
4 sets45s60s

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets10 reps60s
2. Bench Dip4 sets10 reps60s
Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout
Glute Bridge Hamstring Walkout
4 sets10 reps60s
4. Aleknas4 sets10 reps60s
5. Hindu Squat
Hindu Squat
4 sets45s60s
Half Hindus

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 reps60s
2. Clapping Pushup
Clapping Pushup
4 sets10 reps60s
3. Single-leg Hip Thrust4 sets10 reps60s
4. Side Crunch4 sets10 reps60s
5. Kick Sits
Kick Sits
4 sets45s60s

Date Created: 3/30/20, 7:01 AM


Last Updated: 9/12/20, 9:37 PM

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