At Home Hottie
Alyssa Murray
Functional Fitness, Functional Training, Women's Training, General Fitness, BodybuildingAre you ready to start your fitness journey and unlock your full potential? Our 4-week at-home program is designed to help you achieve just that. This program is perfect for people who don’t have time to go to the gym, frequent travelers, and beginners who are just starting their fitness journey. Grab a few dumbbells, or soup cans, or wine bottles, we aren’t judging, and get ready to get fit!
Prep
A
Warm Up
Perform 4 rounds of the following: 1. 30 Jumping Jacks 2. 5 Downward Dogs to Cobra 3. 20 Plank Shoulder Taps 4. 10 Air Squats 5. 10 Arm Circles each way
B
Push-Up
1 x MAX
C
Wall Sit
1 x MAX
D
Burpee
1 x MAX @ 2:00
E
Plank
1 x MAX
F
Air Squat
1 x MAX @ 2:00
Prep
A
Warm Up
Perform 4 rounds of the following: 1. 30 Jumping Jacks 2. 5 Downward Dog to Cobras 3. 20 Plank Shoulder Taps 4. 10 Air Squats 5. 10 Arm Circles each way
B
Bodyweight Squat
3 x 12
C
Push Ups
3 x 10
D
1-Arm DB Row
3 x 12
E
Reverse Lunge
3 x 12
F
Plank
Prep
A
Warm Up
Perform 4 rounds of the following: 1. 30 Jumping Jacks 2. 5 Downward Dogs to Cobra 3. 20 Plank Shoulder Taps 4. 10 Air Squats 5. 10 Arm Circles each way
Circuit
B
Level 1: Perform 3 rounds of: 10 Burpees without Push-Up 20 Mountain Climbers per side 15 Russian Twists per side 15 Flutter Kicks per side 10 Leg Raises Level 2: Perform 3 rounds of: 10 Burpees 30 Mountain Climbers per side 20 Russian Twists per side 20 Flutter Kicks per side 15 Leg Raises Level 3: Perform 4 rounds of: 10 Burpees 30 Mountain Climbers per side 20 Russian Twists per side 20 Flutter Kicks per side 15 Leg Raises
A
Active Recovery
1 x 40:00
Prep
A
Warm Up
Perform 4 rounds of the following: 1. 30 Jumping Jacks 2. 5 Downward Dog to Cobras 3. 20 Plank Shoulder Taps 4. 10 Air Squats 5. 10 Arm Circles each way
B
DB Shoulder Press
3 x 12
C
DB Bicep Curls
3 x 12
D
Bench Dips
3 x 10
E
DB Lateral Raise
3 x 12
F
Chest Press
3 x 12
Prep
A
Warm Up
Perform 4 rounds of the following: 1. 30 Jumping Jacks 2. 5 Downward Dog to Cobras 3. 20 Plank Shoulder Taps 4. 10 Air Squats 5. 10 Arm Circles each way
Circuit
B
Level 1: Perform 3 rounds of: 15 Squats 12 Alternating Forward Lunges 30 seconds High Knees or Jog in Place 15 Glute Bridges 30 second Wall Sit Level 2: Perform 3 rounds of: 15 Jump Squats 12 Alternating Walking Lunges (option to add dumbbell) 30 seconds High Knees 15 Glute Bridges 30 second Wall Sit Level 3: Perform 4 rounds of: 20 Jump Squats 16 DB Walking Lunges 45 seconds High Knees 15 Glute Bridges 45 seconds Wall Sit
Alyssa Murray
I'm here to help you gain muscle, confidence and develop a better relationship with your body and healthy living!
Let's get toned, strong and get that dream bod, babe! Start right now. Don't put it off another minute, hour, day!
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