BORED IN THE HOUSE
Body By Daddy
WANNA GET IN SHAPE BUT CANT GO ANYWHERE? meet your new plan! 5 workouts at home in this plan, designed to increase strength and stamina. I wrote this to be intermediate level, but modify as you need.
A
Heroic Warm-up
For Completion
B1
Air Squat
4 x 10
B2
Reverse Lunges
4 x 10
B3
BW Good Morning
4 x 15
C1
Push-Up
4 x MAX
C2
Shoulder Taps
4 x 20
C3
Lying Handcuffs
4 x 10
C4
Superman
4 x 10
D1
Bent Knee Side Plank
3 x 0:30
D2
Bent Knee Side Plank Dip
3 x 10
D3
Reverse Plank
3 x 0:30
E1
Sit-up
3 x 10
E2
Leg Raises
3 x 10
E3
Jackknife Crossover
3 x 10
F
Static Stretch
A
Heroic Warm-up
For Completion
B1
Bulgarian Split Squat
3 x 10
B2
Walking Lunges
3 x 20
B3
Switching Split Squat Jumps
3 x 20
C
Plank Arm Raises
3 x 20
D1
Bench Dips
3 x MAX
D2
Plank Toe Touch
3 x 5
E1
Single Leg Glute Bridge
3 x 15
E2
Single Leg Reverse Plank
3 x 0:30
E3
Glute Bridge
3 x 0:30
F1
Modified Bicycle Crunch
3 x 15
F2
Bicycle Sit-Ups
3 x 10
F3
DB Reverse Crunch
3 x 15
A
Heroic Warm-up
For Completion
B1
Wideouts
25, 20, 15
B2
Squat Jump
20, 15, 10
B3
Air Squat
20, 15, 10
C1
Skaters
3 x 20
C2
Sliding Mountain Climber
3 x 20
C3
Flutter Kicks
3 x 30
D1
Burpee
3 x 5
D2
Incline Pushup
3 x MAX
A
Heroic Warm-up
For Completion
B1
Isometric Lunge Hold
3 x 1 @ 0:20
B2
Split Squat
3 x 10
B3
Drop Lunge to Hold
3 x 10
C1
Prone Cobra
3 x 10
C2
Straight Leg Donkey Kick
3 x 10
C3
Fire Hydrant
3 x 10
D1
Plank Pike
3 x 15
D2
Pike Pushup
3 x 10
D3
Lying Handcuffs
3 x 5
D4
Slider Pike-Up
3 x 10
A
Heroic Warm-up
For Completion
B1
Reverse Plank Hamstring Activation
3 x 10
B2
Hip Airplane
3 x 5
B3
Low Box SL Squat
3 x 5
C1
Plank Army Crawlers
3 x 20
C2
Plank
3 x 0:30
C3
Oblique Side Crunch
3 x 10
D1
Wall Sit
3 x 0:30
D2
Sissy Squat
3 x 10
D3
Walking Lunges
3 x 20
