Fitness: 30-Day Home Workout Plan

Posted on June 18, 2012 by Devon Bilal

Walking Lunges Reps: 16 Sets: 4

Side Squat Reps: 20 Sets: 4

Fire Hydrants Reps: 15 Sets: 4 (each leg)

Kickbacks Reps: 15 Sets: 4 (each leg)

Jumping Jacks Reps: 30 Sets: 4

Workout 2:

Modified Push-ups Reps: 10 Sets: 4

Dips Reps: 10 Sets: 4

Biceps Curls Reps: 10 Sets: 4

Lateral Raises Reps: 10 Sets: 4

Planks Reps: 10 Sets: 4

Jump Rope 5 minutes

Workout 3:

Cardio 30 minutes

Examples: Treadmill, elliptical, outdoor jog, swim, hike, etc.

Workout 4:

Frog Squats Reps: 10 Sets: 4

Lateral Leg Raises Reps: 15 Sets: 4 (each leg)

Reverse Lunges Reps: 10 Sets: 4

Lying Hip Ext. Reps: 10 Sets: 4

Jump Squats Reps: 10 Sets: 3

Jumping Jacks Reps: 30 Sets: 4

Workout 5:

Modified Push-ups Reps: 10 Sets: 4

Dumbbell Overhead Triceps Ext. Reps: 10 Sets: 4

Bent Over Dumbbell Rows Reps: 10 Sets: 4 (each arm)

Dips Reps: 15 Sets: 4

Floor Chest Press Reps: 10 Sets: 4

Jump Rope 5 minutes

Workout 6:

Cardio 30 minutes

Workout 7:

Crunches Reps: 20 Sets: 4

Leg Lifts Reps: 12 Sets: 4

Bicycles Reps: 20 Sets: 4

Sit-ups Reps: 15 Sets: 4

Jump Rope 10 minutes