This week’s at home workout plan is built for all athlete levels and at-home fitness: clear time-based blocks, simple movement swaps, and easy-to-follow scaling. Each workout includes a warm-up, a main session, and modifications if you don’t have equipment.
How to use it
- Pick the workout for today.
- Do the warm-up to get your body moving.
- Follow the main workout exactly as written (timers make it easy).
- Sub household items or bodyweight when needed.
- Youtube any movements your unsure about.
Weekly Training Table
| Day | Warm-Up (3–5 min) | Main Workout | No-DB/Home Sub |
|---|---|---|---|
| Mon – Full-Body Grind | 2:00 cardio (walk, jog, bike) → 10 lunges, 10 curl-to-press, 10 up-downs | Strength (10 min): Every 2 min do 6 lunges (R+L) + 1 row, then 12 shoulder taps. Repeat until 10 min is up. Workout (3 x 6 min blocks): Block 1 = 10 rows, 10 ground-to-overhead, 10 up-down climbers. Block 2 = 8 reps each + 10 climbers. Block 3 = 6 reps each + 10 climbers. Rest 1 min between blocks. | Row → backpack row; Ground-to-overhead → water jug lift |
| Tue – Push & Pull | 2:00 cardio → 3 min clock: each minute = 10 high knees, 10 deadlifts, 10 rows | Strength (12 min): 4 sets of 15–20 presses and 15–20 upright rows, rest as needed. Workout (15 min total): For 10 minutes, alternate: Minute 1 = :45 push press, Minute 2 = :45 hang clean. Then rest 1 min. Finish with 5 minutes AMRAP: 10 push press + 10 hang clean. | Press → pike push-ups; Hang clean → squat jumps |
| Wed – Core + Upper Body | 1:00 cardio → 4 min circuit: 12 jumping jacks, 12 lunges, 12 glute bridge-ups (repeat until time ends) | Strength (6 min): EMOM = “Every Minute on the Minute.” Minute 1 = :50 deadbugs. Minute 2 = :50 diamond push-ups. Alternate until 6 minutes is over. Workout (2 rounds, 8 min each): Round 1 = 10 quad crawls, 10 DB snatches, 1:00 jump rope. Rest 2 min. Round 2 = 10 quad crawls, 20 Russian twists, 1:00 cardio of choice. | Snatch → jump squat; Quad crawl → bear crawl |
| Thu – Strength & Core | 1:00 cardio → 3 sets (:30 press, :30 squats) → 1 min alternating V-ups | Strength (15 min): Each minute do one of the following: Minute 1 = :25 split squat (R+L), Minute 2 = :25 upright row (R+L), Minute 3 = :50 plank. Cycle until 15 minutes is up. Workout (4 rounds): 1:00 reverse lunges, :30 rest, 1:00 hang cleans, :30 rest, 1:00 flutter kicks, rest 1:00, then repeat. | Upright row → band pull-apart; Flutter kicks → sit-ups |
| Fri – Sprint Day | 2:00 cardio → 3 min: each minute = 5 sit-ups, 10 jump squats, 30 climbers | Strength (10 min): 5 sets: 8 DB deadlift-curl-press + 16 quad heel taps (rest as needed). Workout (15 min): Every 3 minutes, complete 10 burpee + shuffle, 20 climbers, 50 jump rope. Rest with leftover time. Repeat 5 times. | Deadlift-curl-press → air squat + push-up combo; Jump rope → jumping jacks |
| Sat – Squat Focus | 1:00 cardio → 4 rounds of (:20 squats, :20 groiners) | Strength (12 min): Every 2 minutes complete 12 step-ups + 6 slow squats, repeat until 12 minutes is over. Workout (2 x 4 min TABATA): TABATA = 8 rounds of :20 work/:10 rest. Round 1 = alternate glute bridge + air squat. Rest 1 min. Round 2 = repeat same cycle. | Step-ups → chair sit-stands; Glute bridge → hip thrust |
| Sun – Long Sweat | 4 x 1 min stations: lunges, upright rows, high knees, push-ups | Strength (6 min total): 2 x 3-min AMRAPs. Round 1 = 20 heel taps + 20 climbers. Rest :30. Round 2 = 20 heel taps + 20 supermans. Workout (24 min EMOM): Each minute do one movement: Min 1 = max lunges + push-ups. Min 2 = hollow rocks. Min 3 = sit-thrus. Min 4 = plank hold. Min 5 = cardio choice. Min 6 = rest. Repeat this 6-min cycle 4 times. | Upright row → backpack pull; Sit-thru → mountain climber twist |
Quick Scaling Tips
- First-timers: Move slower and shorten each work period by 10–15 seconds.
- Low on equipment: Sub water jugs, backpacks, or just bodyweight.
- Need less intensity: Turn jumps into step-backs, burpees into squat-thrusts.
- Want more intensity: Add reps or reduce rest by half.
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