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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Burpee With Pushup | 3 sets | 50s | 60s | Time between exercises: 10s |
1B. Around-the-World | 3 sets | 50s | 60s | Time between exercises: 10s |
1C. Ice Skater![]() | 3 sets | 50s | 60s | Time between exercises: 10s |
1D. Bear Crawl![]() | 3 sets | 50s | 60s |
For the Cardio Workout (Day 2), each round lasts for 50 Seconds, followed by 10 Seconds of rest. Then, take one minute off in between rounds. Today’s workout requires an Ugi ball, or something similar you can find around the house.
Watch the video for a workout companion.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plank Jacks | 50s | 4 reps | 0s | |
1B. Cross Chop to Knee![]() | 50s | 4 reps | 0s | |
2A. Tuck Crunch![]() | 50s | 4 reps | 0s | |
2B. Medicine Ball Knee Tuck | 50s | 4 reps | 0s | |
2C. Lateral Barrier Jumps![]() | 50s | 4 reps | 0s | |
2D. Mountain Climber | 50s | 8 reps | 0s | |
3. Criss Cross Jumping Jack![]() | 50s | AMAP reps | 0s |
Each round lasts for 50 Seconds, followed by 10 Seconds of rest. Then, take one minute off in between rounds. Today’s workout requires a jump rope and dip bar, or something similar you can find around the house.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Alternating Jump Lunge | 50s | 2 reps | 0s | |
1B. Isometric-Explosive Bodyweight Jump Squat![]() | 50s | 2 reps | 0s | |
2A. Side Plank Walk![]() | 50s | 4 reps | 0s | |
2B. Crab Toe Touch![]() | 50s | 4 reps | 0s | |
3A. Jump Rope: Alternating Leg Hop![]() | 1 set | 4 reps | 0s | |
3B. Jump Rope: Keltic Step![]() | 1 set | 4 reps | 0s | |
4A. Hanging Knee Raise Oblique Crunch![]() | 50s | 2 reps | 0s | |
4B. Hanging Leg Raise![]() | 50s | 2 reps | 0s |
At-Home Cardio Workouts are a great way to stay in shape. You’re now on Day 4, which lasts for 12 minutes. Do 1 round, or go again. You have no excuses. You don’t need a gym, and the weather outside simply doesn’t matter. Today’s workout continues to work your legs and core. It also gives your arms and chest a boost at the end. If it is too hard to do any exercise with weights, that’s OK. Just don’t stop moving!
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plank Ups | 50s | 2 reps | 60s | |
1B. Knee Tuck Jump![]() | 50s | 1 reps | 60s | |
2. Reverse Lunge to Single-leg Kickback | 50s | AMAP reps | 0s | |
3A. Dumbbell Squat To Shoulder Press![]() | 50s | 5 reps | 0s | |
3B. Mountain Climber | 50s | 10 reps | 0s |
At-Home Cardio Workouts Day 5 is here. At-home cardio workouts are a great way to stay in shape. Resistance training, while doing cardio, makes your workout much more effective. You’re now on Day 5, the last day, so give it your all. Today’s workout continues to work the legs and core.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 50s | AMAP reps | 0s | |
2. Burpee (Advanced) | 50s | AMAP reps | 0s | |
3. Squat Jumps In 'n' Out | 50s | AMAP reps | 0s | |
4. Side To Side Push-Up | 50s | AMAP reps | 0s | |
5. Toe Touch Burpee | 50s | AMAP reps | 0s | |
6. Bent Over Barbell Row | 50s | AMAP reps | 60s | |
7. Machine-assisted Pull-up (open-centered bar) | 50s | AMAP reps | 60s |
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