Fitness

Workout Guide for Home or Gym

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by Shari

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Ready to start toning up? We all need some form of weight resistance every day, whether at home using our own bodyweight, or at a gym using equipment.

Weight training helps bone health, confidence, strength, longevity, and aesthetic beauty!

Let’s get started! And if you need an accountability partner, please reach out!

WORKOUT WEEK – Using Bodyweight and Calisthenics

Day 1: Chest and Cardio

  • Push Ups (on knees if need be): 4 sets of 8-10 reps
  • Push Ups at an Angle (such as on a kitchen counter or chair): 3 sets of 10-12 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity with varying incline levels if possible (warm up for 5 minutes, then increase intensity for 20 minutes, cooldown for 5 minutes) – or do the equivalent amount of time on a rebounder – or half walking and half rebounder.

Day 2: Back and Cardio

  • “Supermans” – lie on the floor on your belly face down – and lift your arms and legs like you’re flying
  • Dumbbell Rows (you can use a bottle of distilled water or almond milk or anything in place of weights if you don’t have weights at home – or use resistance bands): 3 sets of 10-12 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

Day 3: Legs and Cardio

  • Squats: 4 sets of 12-15 reps (or to failure)
  • Stationary – Alternating Lunges: 3 sets of 10-12 reps per leg
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

Day 4: Shoulders and Cardio

  • Dumbbell Shoulder Press (using dumbbells or water bottles or resistance bands): 3 sets of 8-10 reps
  • Lateral Raises (same as above for weight resistance): 3 sets of 10-12 reps
  • Front Raises (same as above for resistance): 3 sets of 10-12 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

Day 5: Arms and Cardio

  • Dumbbell Bicep Curls (using water bottles, dumbbells, or bands): 4 sets of 10-15 reps
  • Tricep Dips (on a bench or chair): 3 sets of 10-12 reps
  • Tricep Extensions (using dumbbells or water bottles): 3 sets of 10-12 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

WORKOUT WEEK – If You Have Access to Gym Equipment

Day 1: Chest and Cardio

  • Bench Press: 3 sets of 8-10 reps
  • Dumbbell Flyes: 3 sets of 10-12 reps
  • Push-ups: 3 sets of 12-15 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity with varying incline levels if possible (warm up for 5 minutes, then increase intensity for 20 minutes, cool down for 5 minutes) – or do the equivalent amount of time on a rebounder – or half walking and half rebounder.

Day 2: Back and Cardio

  • Lat Pulldowns: 3 sets of 8-10 reps
  • Dumbbell Rows: 3 sets of 10-12 reps
  • Back Extensions: 3 sets of 12-15 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

Day 3: Legs and Cardio

  • Leg Extensions: 3 sets of 12-15 reps
  • Dumbbell Lunges: 3 sets of 10-12 reps per leg
  • Squats (using dumbbells): 3 sets of 8-10 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

Day 4: Shoulders and Cardio

  • Dumbbell Shoulder Press: 3 sets of 8-10 reps
  • Lateral Raises: 3 sets of 10-12 reps
  • Front Raises: 3 sets of 10-12 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

Day 5: Arms and Cardio

  • Dumbbell Bicep Curls: 3 sets of 10-12 reps
  • Tricep Dips: 3 sets of 10-12 reps
  • Hammer Curls: 3 sets of 10-12 reps
  • Tricep Extensions (using dumbbells): 3 sets of 10-12 reps
  • Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).

If you have any questions on any of these workouts, contact me or search for a demo on YouTube.

The Little Black Book of Workout Motivation is one of the most valuable books I’ve read about motivation. The wisdom doesn’t just apply to fitness, but I recommend you read it if you have trouble staying consistent with your goals.

Please comment below with any changes you’d like to see or future workout requests!

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About Shari

Shari Likes Fruit is all about making fruit and vegetables enjoyable, loving animals, and cherishing the joy within all of us.

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