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AT HOME EXERCISE PROGRAM – DAY 5 – FULL BODY

SUPERSET 1

A1) Bulgarian Split Squats x 8-15 reps per leg – tempo 4:2:2:1

A2) Back Widow x 8-12 reps 1:1:1:3

SETS – 3
REST – 60 seconds

SUPERSET 2

B1) Dive bomber press ups – 8-12 reps (regression from the knees) 2:1:2:1

B2) Glute bridge off the couch – 2:1:2:4 x 10-15 reps

SETS – 3
REST – 60 seconds

SUPERSET 3

C1) Bodyweight Lateral Raise 8-12 reps per side 2:1:2:1

C2) Alternate Leg Forward Lunges x 30 reps 4:2:1:1

SETS – 3

REST – 60 seconds

SET 4

D) Superman’s 12 reps 1:1:1:4

SETS – 3

REST – 60 seconds

FULL INSTRUCTIONAL VIDEO
How to structure your week of at home training:

Monday or Day 1 – Full Body Resistance

Tuesday or Day 2 – Cardio & Core

Wednesday or Day 3 – Full Body Resistance

Thursday or Day 4- Cardio & Core

Friday or Day 5 – Full Body Resistance

Saturday or Day 6 – Mobility & Breath work

Sunday – Rest and Recovery

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