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4 Week At-Home Workout Program

This 4-week at-home workout program consists of 16 different days of workouts that can be done with no equipment. Each 30-minute workout includes a warm-up, strength/skill session, and main workout. The workouts are designed to be done 4 times per week, allowing 1 rest day. They involve bodyweight exercises like pushups, squats, planks and can be done anywhere with just a chair.

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690 views18 pages

4 Week At-Home Workout Program

This 4-week at-home workout program consists of 16 different days of workouts that can be done with no equipment. Each 30-minute workout includes a warm-up, strength/skill session, and main workout. The workouts are designed to be done 4 times per week, allowing 1 rest day. They involve bodyweight exercises like pushups, squats, planks and can be done anywhere with just a chair.

Uploaded by

tribb94
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Four week

at-home
workout program
Want to jumpstart your home workout routine?
We’ve got the solution!
Our thirty-day at-home workout program can be done with no special equipment,
and each workout includes a workout-specific warm-up along with strength and
skill sessions.

These workouts are designed to be done four times a week. We recommend


making a schedule and doing your workouts at the same time every day.
You can do them on Monday, Wednesday, Friday, and Saturday, or take the
weekend off and knock them out during the week, picking one day during
the week as a rest day.  

Allow about 30 minutes for each session, including a warm up. You can do
these workouts anywhere: your bedroom, living room, backyard, or garage
with nothing more than a chair and a positive attitude. 

If you have any questions please feel free to text our team.
We would be more than happy to help!
Day 1
Warm Up
3 Rounds
15 Jumping jacks
10 Samson stretches
5 Big arm circles backwards and forwards

Strength / Skill
1 Set of max unbroken push-ups 
(If you can’t do a push-up on the floor, you can do modified push-ups
with your hands elevated on a couch or table.)

rest 2 minutes
10min EMOM
(Every minute on the minute) do 50% of max unbroken push-ups
(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)

Workout
For Time
100 Air squats
75 Sit-ups
50 Chair dips
400m Run
Day 2
Warm Up
2 Rounds
20 Jumping lunges
20 Groiners
20 Arm crosses
20 Bootstrappers

Strength / Skill
Press and holds
Find any object you can hold with two hands.
(This can be a chair, a backpack, a sack of potatoes, or jug of water.)

5 Sets
10 Object Strict presses + 20 sec hold over head
*Focus on reaching for the sky and keeping your elbows straight

Workout
For Max Reps
2 min of lunges
rest :30secs
2 min of push-ups
rest :30secs
2 min of tuck ups
rest :30secs
2 min of up downs
rest :30 secs
2 min of presses
Day 3
Warm Up
10 Jumping jacks
10 Sit-ups
10 Air squats
10 Trunk twists

Strength / Skill
Plank Holds
3 sets of :30secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank

Workout
10 Rounds for Time
10 Air squats
10 Up downs
10 Tuck jumps
Day 4
Warm Up
100m Jog
15 Lunges
10 Inchworms
5 Groiners

Strength / Skill
Chair Dips
1 set of max unbroken chair dips
rest 2 minutes
 
10min EMOM (every minute on the minute)
50% of max chair dips
(If you did 20 unbroken chair dips in your max set, do 10 every minute on the minute.)

Workout
7 Rounds for Time
100m Sprint
100m Walk
Day 5
Warm Up
7 minutes of
4 Lunges
4 Burpees
4 Hollow rocks
4 Tuck jumps

Strength / Skill
Split Squats
 
5 sets of:
5 right/left rear foot elevated split squats
 
*Put your rear foot on a chair and squat down as far as possible, 
keeping your front foot planted on ground and rear foot on chair,
chest up. Do five sets of five on each leg.

Workout
For Time
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
 
Push-ups
Sit-ups
Day 6
Warm Up
2 Rounds (5:00 minute cap)
:30 Wall Sit
:15/:15 Doorway Stretch (L/R)
:30 Reverse Plank
:30 Wall Sit
10 Jumping Air Squats
10 Scap Push-ups
10 Bootstrappers

Strength / Skill
Hollow Holds
10 sets of :30sec hollow holds

Workout
For Time
100 Air squats
30 Chair dips
75 Air squats
20 Chair dips
50 Air squats
10 Chair dips
Day 7
Warm Up
4 Rounds
10 Jumping jacks
10 Samson stretches
10 Big arm circles forwards and backwards
10 Trunk twists

Strength / Skill
5 Sets
15 Push-ups
:90sec rest

Workout
14 minute AMRAP (as many rounds as possible)
20 Up downs
15 Sit-ups
10 Air Squats
Day 8
Warm Up
2 Rounds
10 Groiners
10 Boot strappers
10 Inchworms

Strength / Skill
Plank Holds
3 Sets of :45secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank

Workout
5 Rounds for Time
10 Chair dips
10 Object presses
5L/5R Split squats

*Put your rear foot on a chair and squat down as far as possible, 


keeping your front foot planted on ground and rear foot on chair,
chest up. Do five on each leg each round
Day 9
Warm Up
100m Jog
15 Lunges
10 Tuck ups
5 Groiners

Strength / Skill
Chair Dips
5 Sets
15 Chair Dips
:90secs rest

Workout
3 Rounds for Time
20 Jumping jacks
20 Burpees
20 Air squats
Day 10
Warm Up
2 Rounds 
:45 Wall Sit
:15/:15 Doorway stretch (L/R)
:30 Reverse plank
:45 Wall sit
10 Jumping air squats
10 Scap push-ups

Strength / Skill
Object Presses
5 sets
10 Object presses
:90sec rest

Workout
10 Rounds for Time
10 Burpees
100m run
Day 11
Warm Up
4 Rounds
10 Jumping jacks
10 Sit-ups
10 Air squats
10 Truck twists

Strength / Skill
5 Sets of
6 R/L rear foot elevated split squats
 
*Put your rear foot on a chair and squat down as far as possible, 
keeping your front foot planted on ground and rear foot on chair,
chest up. Do five sets of six on each leg. 

:90sec rest

Workout
21-15-9 for Time
Burpees
Push-ups
Sit-ups
Day 12
Warm Up
7 minutes of
10 Walking lunges
8 Burpees
6 Hollow rocks
4 Tuck jumps

Strength / Skill
Hollow Holds
10 sets of :30sec hollow hold

Workout
3 Rounds for Time
400m Run
30 Push-ups
Day 13
Warm Up
4 Rounds
5 Up downs
5 Groiners
5 Big arm circles
5 Inchworms

Strength / Skill
5 Sets
20 Push-ups
:90sec rest

Workout
10-9-8-7-6-5-4-3-2-1 for Time
Air squats
Sit-ups
Chair dips
Day 14
Warm Up
100m jog
10 Toy soldiers
10 Lunges
10 Trunk twists

Strength / Skill
Plank Holds
3 Sets of :45secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank

Workout
For Time
400m Run
50 Air squats
400m Run
50 Air squats
400m Run
50 Air Squats
400m Run
Day 15
Warm Up
4 Rounds
10 Jumping jacks
10 Samson stretches
10 Big arm circles forwards and backwards
10 Trunk twists

Strength / Skill
Object Presses
5 sets
10 Object presses
:90sec rest

Workout
20min AMRAP
5 Push-ups
10 Sit-ups
15 Up downs
Day 16
Warm Up
2 Rounds
20 Jumping lunges
20 Groiners
20 Arm crosses
20 Bootstrappers

Strength / Skill
Hollow Holds
10 sets of :30sec hollow holds

Workout
4 Rounds for Time
7 Burpees
14 Air squats

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