BUILT TO BLOOM
This home workout program is great for busy women who don't have a surplus of time to dedicate to getting fit and healthy. It is a 4-day/week full body spilt, with 1 LISS (low intensity, steady state) cardio days.
This workout can be done at home or in the gym. The only equipment required is dumbbells (various weights) and resistance bands (both loop and long bands with door anchor).
If you're looking for affordable home workout equipment that doesn't take up much space, read this: https://www.builttobloomfitness.com/blog-all/home-gym-essentials-affordable-space-saving
Features5 sessions per week
Must use App app to view and log training
Team Training
A1
General Warm Up - Lower Body
1 x 1
A2
Mountain-Climbers
3 x 25
A3
Straight Leg Sit Up (DB)
3 x 10
B
Box Squat (BW/DB)
3 x 12
C1
Stationary Lunges
3 x 8
C2
Hip ABduction (Banded, Forward Lean)
3 x 15
D1
Leg Extension (DB/KB)
3 x 8
D2
Calf Raise (Standing, Deficit)
3 x 12
A1
General Warm Up - Upper Body
1 x 1
A2
Flutter-Kicks
3 x 25
A3
Forearm Plank
3 x 0:30
B1
Push Press (DB)
3 x 8
B2
Lat Pulldown (Home/Banded)
3 x 8
C1
Low Row (DB, Standing)
3 x 10
C2
Lateral Raise (1.5 rep)
3 x 10
D1
Super-man
3 x 12
D2
High Row (DB)
3 x 12
A1
General Warm Up - Lower Body
1 x 1
A2
Bicycles
3 x 10
A3
Toe Taps
3 x 20
B
Hip Thrust (DB)
3 x 10
C1
Sumo Squat (DB)
3 x 10
C2
Romanian Deadlift - RDL (DB)
3 x 10
D1
Hamstring Curl (HOME/Banded)
3 x 12
D2
Glute Kickback (Quadruped, Banded)
3 x 12
A1
General Warm Up - Upper Body
1 x 1
A2
Plank Shoulder Taps
3 x 10
A3
Reverse Crunch (Band/BW)
3 x 20
B1
Bench Press (DB)
3 x 8
B2
Skull Crushers (DB)
3 x 8
C1
Chest Fly (DB)
3 x 10
C2
Bicep Curl (Standard)
3 x 10
D1
Tricep Kickback (DB)
3 x 12
D2
Zottman Curl
3 x 12
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Bloom From Home - HOME PROGRAM
Bloom From Home - HOME PROGRAM
Bloom From Home - HOME PROGRAM
