Experience
Free personalized workout plan
Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stationary Bicycling | 1 set | 10 min | 60s | |
2. Bodyweight Walking Lunge | 1 set | 15 - 20 reps | 60s | 15-20 reps per leg |
3. Bodyweight Jump Squat | 3 sets | 30s | 30s | |
4. Low Lateral Lunge![]() | 3 sets | 10 reps | 60s | |
5. Stepup | 1 set | 10 reps | 60s | |
6. Push-up | 3 sets | 20 reps | 60s | |
7. Toe Touchers | 3 sets | 15 reps | 60s | |
8. General Side Plank![]() | 3 sets | 30s | 60s | |
9. Stationary Bicycling | 1 set | 30 min | 60s |
Agility
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 5 min | 60s | |
2. Lateral Stepover | 1 set | 10 min | 60s | |
3. Lateral Shuffle![]() | 1 set | 5 min | 60s | |
4. Sprint | 2 sets | 200 meters | 60s | |
5. Sprint | 2 sets | 150 meters | 60s | |
6. Sprint | 2 sets | 100 meters | 60s | |
7. Stair Jumps | 1 set | 20 min | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stationary Bicycling | 1 set | 10 min | 60s | |
2. Bodyweight Walking Lunge | 1 set | 15 - 20 reps | 60s | 15-20 reps per leg |
3. Bodyweight Jump Squat | 3 sets | 30s | 30s | |
4. Low Lateral Lunge![]() | 3 sets | 10 reps | 60s | |
5. Stepup | 1 set | 10 reps | 60s | |
6. Push-up | 3 sets | 20 reps | 60s | |
7. Toe Touchers | 3 sets | 15 reps | 60s | |
8. General Side Plank![]() | 3 sets | 30s | 60s | |
9. Stationary Bicycling | 1 set | 30 min | 60s | PM Workout |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 5 min | 60s | |
2. Lateral Stepover | 1 set | 10 min | 60s | |
3. Lateral Shuffle![]() | 1 set | 5 min | 60s | |
4. Sprint | 2 sets | 200 meters | 60s | |
5. Sprint | 2 sets | 150 meters | 60s | |
6. Sprint | 2 sets | 100 meters | 60s | |
7. Stair Jumps | 1 set | 20 min | 60s | |
8. Stationary Bicycling | 1 set | 30 min | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stationary Bicycling | 1 set | 10 min | 60s | |
2. Bodyweight Walking Lunge | 1 set | 15 - 20 reps | 60s | 15-20 reps per leg |
3. Bodyweight Jump Squat | 3 sets | 30s | 30s | |
4. Low Lateral Lunge![]() | 3 sets | 10 reps | 60s | |
5. Stepup | 1 set | 10 reps | 60s | |
6. Push-up | 3 sets | 20 reps | 60s | |
7. Toe Touchers | 3 sets | 15 reps | 60s | |
8. General Side Plank![]() | 3 sets | 30s | 60s | |
9. Stationary Bicycling | 1 set | 30 min | 60s | PM Workout |
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