Home Bodies
Sari Nova Strength and Fitness
Women's Training, Bodybuilding, WeightliftingMost home fitness routines lack the grit, intensity, & progression you need to make gains. They are pieced together based on what you feel like doing that day, rather than thoughtfully designed with a goal in mind. Whether you need the flexibility of working out at home for any number of reasons, or have "gym anxiety" & want to learn the basics & make gains in privacy, I have the plans for where you're at!
I design my programs according to the principles of mastering & repeating the fundamentals and growing in strength & power via progressive overload. You will not spend your precious time trying to learn a dozen trendy new "influencer" exercises each session; you will progress in essential compound movements (Squat, Press, Hinge, Thrust, Row, Carry) & accessory movements. Your reps and weights change week to week, & your programming will progress each month if you purchase additional programming.
Each week provides three workouts: Push (Chest/Shoulders), Pull (Arms/Back), and Leg Day. There may be days when you can only complete the warm-up & the first set ... or maybe you are an absolute beast and complete every workout in its entirety twice and work out six days a week!
A1
Close Grip Push-Up
A2
Band Pull-Apart
2 x 15
A3
Seated External Shoulder Rotation
2 x 20
A4
Band Lateral Raises
2 x 20
B
DB Bench Press
4 x 10
C1
DB Lateral Raise
4 x 8
C2
DB Chest Fly
4 x 10
C3
Seated Dumbbell Press
4 x 10
C4
Cross Body Chest Raise
4 x 16
D1
DB Car Drivers
3 x 30
D2
Standing Arnold Press
3 x 8
D3
Alternating DB Front Raises
3 x 16
Optional BONUS CORE CRUSH
E
HomeBodies Push Day Finisher Circuit
AMRAP (As Many Rounds As Possible) Side Plank Press-Outs (light 2-5lb DBs) x 15 sec per side Up Downs x 20 sec Reverse Crunch with Hip Lift max reps
A1
Miniband Lateral To Kickback
2 x 20
A2
Monster Walks
2 x 20
A3
Air Squat
2 x 10
A4
Banded Clams
2 x 20
B
Heel Elevated Goblet Squat
4 x 10
C1
Shoulder Supported Dumbbell Hip Thrust
4 x 8
C2
DB Romanian Deadlift
4 x 8
C3
Goblet Bulgarian Split Squats
4 x 16
C4
Lying Ham Curl
4 x 10
D1
Step Ups
3 x 12
D2
Squat to Calf Raise
3 x 10
D3
Shoulder Supported Single Leg Glute Thrust
3 x 16
Optional Leg Day Finisher Circuit
E
HomeBodies Leg Day Finisher Circuit
AMRAP Mini Band Kickouts 30 sec KB/DB Swings 30 sec Mini Band Plank Jacks 30 sec
A1
Decline Pushup
A2
Banded Hammer Curls
2 x 10
A3
Band Pull-Apart
2 x 15
A4
DB Around the Worlds
2 x 8
B
Single Arm DB Row
4 x 20
C1
Bent Over Rear Delt Fly
4 x 10
C2
DB Pull-Over
4 x 10
C3
Tricep Kickbacks
4 x 20
C4
DB Bicep Curls
4 x 10
D1
DB Renegade Row
D2
Alternating DB Hammer Curl
3 x 16
D3
DB Overhead Tricep Extension
3 x 10
Optional Core Finisher Circuit
E
HomeBodies Pull Day Finisher Circuit
AMRAP Overhead hold with flutter kicks x 30 sec Superman Press-Outs (Can hold light DBs) x 10 Side plank Dips
Sari Terranova
Sari Terranova is a NASM CPT, NASM Certified Nutrition Coach, NESTA Certified Kettlebell Coach & M.Ed. with 20 years of classroom experience. As an independent working mother of two, she can help you find the time to continue to kick ass no matter how busy your schedule is, with customizable programs never lacking in intensity. She's here to show you that you can be strong & powerful at any age.
Where will you be in 4 weeks? Heading into the fall ready to crush Month 2 of HomeBodies with your newfound strength and confidence, or still scrolling? I think you should crush it, personally :)
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