8 At-Home Workouts to Lose Weight and Build Muscle Stage-1 Perform all exercises as a massive superset. Rest 3 minutes, then repeat. -Pushup (10-15 reps) -Pullup (in doorframe, as many reps as possible) -Plank (60 seconds) -Renegade Row (10 reps) Repeat 5 times Stage-2 Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps. 1A. Dumbbell Lunge 1B. Pushup 3 sets, 8-12 reps each, 90 seconds between supersets 2A. Dumbbell Romanian Deadlift 2B. Ab-Wheel Rollout 3 sets, 6-8 reps each, 90 seconds between supersets 3A. Dumbbell Curl 3b. Dumbbell Shoulder Press 3 sets, 12-15 reps each, 2 minutes between supersets 4A. Plank 4B. Dip (can be done on a chair) 3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets Stage-3 Leg Workout 1A. Body-Weight Squat 1B. Lying Glute Bridge As many sets as needed, 100 total reps for each exercise, 60 seconds between sets 2A. Reverse Lunge 2B. Dumbbell Romanian Deadlift 4 sets, 10 reps, 90 seconds between sets 3. Wall Sit Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible. Stage-4 Cardio Workout Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times. 1. Jump Rope (60 seconds) 2. Burpee (10 reps) 3. Dumbbell Curl-To-Press (15 reps) 4. Bear Crawl (60 seconds) Stage-5 Ab Workout 1A. Ab-Wheel Rollout 1B. Superman hold 3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets 2. Renegade Row 3 sets, 10 reps, 60 seconds rest 3. Plank 3 sets, 60 second hold, 90 seconds rest Stage-6 Upper-Body Muscle-Builder Workout 1. Pushup 55* See below for description. 3 sets, 3 minutes between sets 2. Plank 3 sets, 60 seconds, 60 seconds rest How to Power Up Your Plank>>> 3A. Body-Weight Squat 3B. Dumbbell Curl 3 sets, as many reps as possible, 90 seconds rest between supersets 4A. Dip (can be done on a chair) 4B. Pullup (in doorframe) 5 sets, 5-10 reps, 45 seconds rest between supersets * Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1. Stage-7 < Lower-Body Muscle-Builder Workout 1A. Body-Weight 1¼ squat* 1B. Dumbbell Romanian Deadlift 5 sets, 10 reps (as many as possible for squat), 90 seconds rest 2A. Walking Lunge 2B. Lying Glute Bridge 5 sets, 20 reps, 90 seconds rest * Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep. Stage-8 The Back Saver Workout 1A. Pushup 1B. Prone Back Extension 3 sets, 12 reps each, 90 seconds rest 2A. Plank 2B. Prone Pressup* 3 sets, 10 reps (60 second plank), 90 seconds rest 3. Staggered Romanian Deadlift 3 sets, 6 reps/side, 60 seconds rest * Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.
Posted on: Fri, 18 Jul 2014 17:29:56 +0000