Free At Home Workout Program

With the rise of the corona virus it has recently become necessary for many people to socially isolate. This creates a new obstacle to training. With this in mind, I developed an at-home workout plan that can be implemented with a couple simple and affordable tools. The first is an exercise band set you can find on amazon (click the hyperlink here). I like this set because you can mix and match the bands to different attachments and you can also double them up. It also has a "door anchor" that will facilitate many of my exercises. The next is a glute loop by BC Strength (click this link). I like these bands because they dont slide and they have varying resistances. I would suggest starting with the #1. I dont make any money from the products I linked, I just really like them. Once you have them then feel free to use this exercise plan (exercises are hyperlinked with videos) as long as needed! If you're looking for more personalized training, I do offer online training that includes all of your nutritional needs as well as customized workouts. Shoot me an email at owhiting@gmail.com. And, if you appreciated this free workout plan then please share with a friend, and give me a follow on Instagram and YouTube! Stay safe!

Day	Muscles Trained	Exercises	Sets	Reps	Rest	Weight Lifted
1	Legs	Banded Squat	3-5	10	1.5 Minutes
	Posterior Chain	Single Leg Deadlift	3-5	10 each side	1 Minute
Superset:	Legs	Reverse Nordic	3	12	1 Minute
		Nordic Hamstring Curl (w Partner)
		Goblet Squat w Hip Circle	3	15	1 Minute
Superset:	Triceps	Banded Kick Backs	3	15	1 Minute
	Biceps	Banded Isolation Curl
	Abs	The 100	1-3	100	1 Minute
		Planks	3	1-2 Min	1 Minute
Day	Muscles Trained	Exercises	Sets	Reps	Rest	Weight Lifted
2	Chest	Flat Press	3-5	15	1 Minute
		Flat Fly	3	12	1 Minute
		Decline Press	3-5	15	1 Minute
		Decline Fly	3	12	1 Minute
		Pushups	3	Burnout	1 Minute
	Glutes	Glute Loop Burnout	3	2 Minutes	1 Minute
		3 Way Cha Cha	3	10 each direction	1 Minute
		Kick Backs	3	15	1 Minute
	Calves	Standing Calf Raise	4	10	1 Minute
Day	Muscles Trained	Exercises	Sets	Reps	Rest	Weight Lifted
3	Shoulders	OHP	4	12	1 Minute
	Posterior Chain	Traditional Stance Deadlift	3-5	10	1.5-3 Minute
	Legs	Banded Split Squats	3	8	1 Minute
		Drop Freeze	3	15	1 Minute
		Banded Hamstring Curl	3	15	1 Minute
Superset:	Biceps	Hammer Curl	3	12	1 Minute
	Triceps	Overhead Extension
Superset:	Shoulders	Side Raise	3	10	1 Minute
		Front Raise
Day	Muscles Trained	Exercises	Sets	Reps	Rest	Weight Lifted
4	Back	Lat Pulldown	3	12	1 Minute
		Rows	3	10	1 Minute
		Shrugs	3	8	1 Minute
		Straight Arm Pulldown	3	12	1 Minute
		Upright Row	3	12	1 Minute
		Kneeling Lat Pulldown	3	10 each side	1 Minute
	Glutes	Side Steps w Hip Circle	3	10 each direction	1 Minute
		Frog Pumps	3	15	1 Minute
	Rear Delt	Band Pull Aparts	3	10	1 Minute
	Abs	Deadbugs	3	15 each side	1 Minute