Workout Plan for Home

This workout plan is for home or
a hotel room setting.
Download a PDF version (430 KB)

What you will need: 3 sets of free weights (light, medium, and heavy) and a jump rope while at home. If you are in a hotel you will need a rubber exercise band, jump rope, and 5 pound weighted gloves. If you are at a hotel, you can ask the front desk if there is a jogging path nearby or you can walk on a safe, suitable surface around the perimeter of the hotel. Be sure to warm up by walking and performing light stretches for 5- 7 minutes before starting these workouts.

Click to view videos of the exercises.

Days 1-30

Week 1
Getting started!
Videos: Walk and Jog
Day 1 – Walk outside on flat terrain for 30 minutes
Day 2 – Repeat Day 1
Day 3 – Walk outside on flat terrain for 20 minutes. 75 jump rope rotations.

Week 2
Videos
: Walk and Jog, Pushups
Day 1 – Walk outside on flat terrain for 20 minutes. Add 30 jumping jacks and 5 knee pushups (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Walk outside on flat terrain for 20 minutes. Add 40 jumping jacks, 70 jump rope rotations, 10 knee pushups and 10 sit ups (at least 2 sets)

Week 3
Add light weights or weighted gloves to your walk.
Videos: Walk and Jog, Pushups
Day 1 – Walk outside on some flat terrain and if possible, add some hills for 20 minutes using 5 pound weights or weighted gloves in a pumping like motion as you walk. Add 40 jumping jacks, 10 regular pushups, and 15 sit ups (at least 3 sets)
Day 2 – Repeat Day 1
Day 3 – Walk outside on some flat terrain and if possible add some hills for 20 minutes using 5 pound weights or weighted gloves in a pumping like motion as you walk . Add 40 jumping jacks, 10 knee pushups, 10 regular pushups, and 20 sit-ups (at least 3 sets)

Week 4
Add light weights to cardio.
Videos: Walk and Jog, Pushups, Tricep Dip, Bicycles
Day 1 – Speed walk outside for 15 minutes and lightly jog for 5 minutes (switching 5 mins speed walk then 5 mins light jog). Add 40 jumping jacks, 10 regular pushups ,10 sit-ups and 10 bicep curls with light weights (at least 2 sets)
Day 2 – Speed walk outside for 10 minutes and lightly jog for 10 minutes (switching 5 mins speed walk then 5 mins light jog). Add 50 jump rope rotations, 15 regular pushups, and 20 sit-ups, 15 bicep curls with bands or weights, and 10 tricep dips (at least 2 sets)
Day 3 – Repeat Day 2 adding 2 sets of 20 bicycles

Days 31-60

Add an additional day and an additional 15 minutes to your workout regimen-45 minutes per day 4 days per week

Week 5
Adding more weights and revving up the cardio.
Videos: Walk and Jog, Pushups
Day 1 – Speed walk outside 15 minutes. Lightly jog 20 minutes. Add 100 jump rope rotations, use medium size weights or bands for 10 bicep curls, 10 tricep extensions with weights or bands, 10 shoulder presses with weights or bands and 25 sit-ups (at least 2 sets)
Day 2 – Repeat day 1
Day 3 – Lightly jog 30 minutes outside. Add 100 jump rope rotations, use medium size weights for 12 bicep curls or bands , 12 tricep extensions with weights or bands, 10 shoulder presses with weights and bands, 10 upright rows with weights or bands, and 30 sit ups (at least 3 sets)
Day 4 – Repeat Day 3

Week 6
More weights and higher cardio and leg work.
Videos: Walk and Jog, Lunge, Bicycles
Day 1 – Medium paced jog 25 minutes. Add 25 squats, 25 jump squats, 15 alternating lunges, and 2 sets of 20 bicycles for abdominal work (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Medium paced jog 30 minutes. Add 20 weighted squats with medium weights, 20 alternating weighted lunges, and 3 sets of bicycles for abdominal work (at least 2 sets)
Day 4 – Repeat Day 3

Week 7
Cardio and weights together for a healthy upper and lower body.
Videos: Walk and Jog, Pushups, Lunge, Tricep Dip
Day 1 – Medium paced jog 30 minutes. Add 20 weighted squats with medium size weights, 15 shoulder presses with weights or bands, 15 knee pushups , 15 regular pushups, and 30 sit-ups (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Medium paced jog 35 minutes. Add 20 alternating lunges, 10 jump squats, 10 bicep curls with weights or bands, 10 tricep dips, and 30 cross over oblique sit-ups (at least 2 sets)
Day 4 – Repeat Day 3

Week 8
Cardio and weights together for a healthy upper and lower body (part 2).
Videos: Walk and Jog, Lunge, Squat Jump, Tricep Dip
Day 1 – Pick up your speed today. Faster clip jog for 30 minutes. Add 30 alternating lunges, 10 jump squats, 10 bicep curls with weights or bands, 10 tricep dips, 10 upright rows with weights or bands, and 30 cross over oblique sit-ups (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Faster clip jog for 35 minutes. Add 30 squat jumps, 100 jump rope rotations, 30 sit-ups (at least 2 sets)
Day 4 – Repeat Day 3

Days 61-90

Add an additional 15 minutes to your workout regimen-60 minutes per day 4 days per week.

Week 9
Cardio and more advanced muscle conditioning.
Videos: Walk and Jog, Bicycles, V-Up
Day 1 – Faster clip jog for 40 minutes. Add 20 alternating shoulder presses with weights or band, 20 low back rows with weights or bands, 20 chest presses with weights or bands, 10 chest fly with weights or bands, and 30 bicycles (at least 2 sets)
Day 2 – Repeat Day 1 but add 20 side raises with light weights or bands (at least 3 sets)
Day 3 – Faster clip jog for 35 minutes. Sprint three 10 second intervals with 30 seconds rest between each one. Add 20 shoulder presses with weights or bands, 20 tricep kick backs with weights or bands, 20 upright rows with weights or bands , and 20 V raises with light weights or bands (at least 2 sets)
Day 4 – Repeat Day 1

Week 10
All cardio days, all muscle conditioning days.
Videos: Walk and Jog, Pushups, Squat Jump, Lunge, Bicycles
Day 1 – Cardio day! Interval training: Light jog 5 minutes, Faster clip jog 5 minutes, Sprint 20 seconds. Repeat 4 times. Add 40 sit-ups
Day 2 – Muscle conditioning day upper body day! 20 knee pushups, 10 regular pushups. Use heavier weights or bands on the following: 20 lat pull downs, 20 low back rows, 20 shoulder presses, 20 upright rows, 20 bicep curls, 20 chest flys, and 20 tricep skull crushers. (Repeat this workout 2-3 times as time permits) Add 20 leg raises for ab work.
Day 3 – Cardio day! Interval training: Repeat Day 1
Day 4 – Muscle conditioning leg day! Weighted walking lunges 20 per leg using heavy weights, 20 weighted squats, 40 calf raises with shoulder press using weights or bands, 20 jump squats and 20 reverse lunges. Repeat this work out 3 times. Add 30 bicycles and plank for 30 seconds (at least 2 sets)

Week 11
Mix it up! A Cardio and Muscle Conditioning workout for indoors!
Videos: Burpee, Mountain Climber, Lunge, Tricep Dip
Day 1 – 10 burpee presses, 40 mountain climbers, 30 upside down jacks, 30 jumping jacks, 20 alternating shoulder presses , 20 alternating reverse lunges, 20 side lunges, 20 bicep curls with weights or bands, and 20 tricep dips. Repeat this workout 4 times
Day 2 – 15 burpee presses, 100 jump rope rotations, 20 mountain climbers, 20 regular pushups, 20 low back rows with bands or weights, 20 alternating one arm shoulder presses, and 20 plyometric jumps. Repeat this workout 4 times
Day 3 – Repeat Day 1 adding 2 full body planks for 30 seconds each
Day 4 – Repeat Day 2 adding 2 full body planks for 30 seconds each

Week 12
Advanced Mix it up! A Cardio and Muscle Conditioning workout for indoors!
Videos: Pushups, Mountain Climber, Donkey Kicks, Burpee, Bicycles
Day 1 – 100 jump rope rotations, 20 knee pushups, 20 regular pushups, 20 side jumps, 50 mountain climbers, 10 side tri rise triceps per arm, 20 donkey kicks, and 50 jumping jacks. Repeat this workout 5 times.
Day 2 – 200 jump rope rotations, 20 wide bicep curls with weights or bands, 10 burpee presses, 20 chest presses, 20 side raises with light weights or bands, 30 upside down jacks, 30 jumping jacks, skip in place for 30 seconds, one leg side to side jumps and 20 alternation shoulder presses using weights or bands. Repeat this workout 5 times.
Day 3 – Repeat Day 1 and add 20 bicycles and 20 sit-ups
Day 4 – Repeat Day 2 and add 30 bicycles and 30 sit-ups

Closing Statements

Watch these videos to wrap up the Power Fitness Plan.


Andrea “Dre” Nichols-Everett’s Closing


Bernie Salazar’s Closing

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