Home Workout Routine Wk 8-14
Home Workout Routine
Week 8
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 12 reps Push Ups
3 sets of 12 Bicep Curls
3 sets of 12 second Wall Sits
3 sets of 12 Lunges each leg
3 sets of 12 Calf Raises
30 seconds of Jumping Jacks
30 seconds of suicides
30 seconds of burpees
Thursday and Friday
3 sets of 12 reps Push Ups
3 sets of 12 Bicep Curls
3 sets of 12 second Wall Sits
3 sets of 12 Lunges each leg
3 sets of 12 Calf Raises
1 minute of Jumping Jacks
1 minute of suicides
1 minute of burpees
Saturday - Rest Day
Week 9
Sunday - Rest Day
Monday, Tuesday, Wednesday
Thursday and Friday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
Saturday - Rest Day
Week 10
Sunday - Rest Day
Monday, Tuesday, Wednesday
Thursday and Friday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 5 Bicycles
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
1 minute of high knees
1 minute of mountain climbers
Saturday - Rest Day
Week 11
Sunday - Rest Day
Monday, Tuesday, Wednesday
Thursday and Friday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 7 Bicycles
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
1 minute of high knees
1 minute of mountain climbers
Saturday - Rest Day
Week 12
Sunday - Rest Day
Monday, Tuesday, Wednesday
Thursday and Friday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 7 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minutes of high knees
1 minute of mountain climbers
Saturday - Rest Day
Week 13
Sunday - Rest Day
Monday, Tuesday, Wednesday
Thursday and Friday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 10 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute and 30 seconds of high knees
1 minute and 30 seconds of mountain climbers
Saturday - Rest Day
Week 14
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 12 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute and 30 seconds of high knees
1 minute and 30 seconds of mountain climbers
Thursday and Friday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 15 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
2 minutes of high knees
2 minutes of mountain climbers
Saturday - Rest Day
Week 8
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 12 reps Push Ups
3 sets of 12 Bicep Curls
3 sets of 12 second Wall Sits
3 sets of 12 Lunges each leg
3 sets of 12 Calf Raises
30 seconds of Jumping Jacks
30 seconds of suicides
30 seconds of burpees
Thursday and Friday
3 sets of 12 reps Push Ups
3 sets of 12 Bicep Curls
3 sets of 12 second Wall Sits
3 sets of 12 Lunges each leg
3 sets of 12 Calf Raises
1 minute of Jumping Jacks
1 minute of suicides
1 minute of burpees
Saturday - Rest Day
Week 9
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
1 minute of Jumping Jacks
1 minute of suicides
1 minute of burpees
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
1 minute of Jumping Jacks
1 minute of suicides
1 minute of burpees
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
Saturday - Rest Day
Week 10
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
30 seconds of high knees
30 seconds of mountain climbers
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
30 seconds of high knees
30 seconds of mountain climbers
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 5 Bicycles
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
1 minute of high knees
1 minute of mountain climbers
Saturday - Rest Day
Week 11
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 5 Bicycles
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
1 minute of high knees
1 minute of mountain climbers
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 5 Bicycles
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
1 minute of high knees
1 minute of mountain climbers
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 7 Bicycles
1 minute and 30 seconds of Jumping Jacks
1 minute and 30 seconds of suicides
1 minute and 30 seconds of burpees
1 minute of high knees
1 minute of mountain climbers
Saturday - Rest Day
Week 12
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 7 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute of high knees
1 minute of mountain climbers
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 7 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute of high knees
1 minute of mountain climbers
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 7 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minutes of high knees
1 minute of mountain climbers
Saturday - Rest Day
Week 13
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 10 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute and 30 seconds of high knees
1 minute and 30 seconds of mountain climbers
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 10 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute and 30 seconds of high knees
1 minute and 30 seconds of mountain climbers
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 10 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute and 30 seconds of high knees
1 minute and 30 seconds of mountain climbers
Saturday - Rest Day
Week 14
Sunday - Rest Day
Monday, Tuesday, Wednesday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 12 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
1 minute and 30 seconds of high knees
1 minute and 30 seconds of mountain climbers
Thursday and Friday
3 sets of 15 reps Push Ups
3 sets of 15 Bicep Curls
3 sets of 15 second Wall Sits
3 sets of 15 Lunges each leg
3 sets of 15 Calf Raises
3 sets of 15 Bicycles
2 minutes of Jumping Jacks
2 minutes of suicides
2 minutes of burpees
2 minutes of high knees
2 minutes of mountain climbers
Saturday - Rest Day
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