Day 1-16
Day 1 (Session 1,2,3,4)
Pushups – 4×25 / 6×25 / 8×25 / 10×25
Regular Crunch – 4×50 / 6×50 / 8×50 / 10×50
Day 2 (Session 1,2,3,4)
2 mile jog / 2 mile jog / 3 mile jog / 3 mile jog
6×1 minute planks (Front / Side / Side)
Day 3 (Session 1,2,3,4)
Pull-ups – 8×8 / 10×8 / 12×8 / 14×8
Side Crunch – 8×25 / 10×25 / 12×25 / 14×25
Day 4 (Session 1,2,3,4)
1/2 mile jog plus stretch
Lunges (Alternate Front/Back) – 8×10 / 8×10 / 10×10 / 10×10
Squat (Alternate Regular/Wide) – 8×10 / 8×10 / 10×10 / 10×10
1/2 mile jog plus stretch
Day 17-32
Day 1 (Session 1,2,3,4)
Pushups – 4×25 / 6×25 / 8×25 / 10×25
Regular Crunch – 4×50 / 6×50 / 8×50 / 10×50
Day 2 (Session 1,2,3,4)
1 mile jog / 1 mile jog / 1 mile jog / 1 mile jog
Burpees – 4×10 / 4×10 / 4×10 / 4×10
6×1 minute planks (Front / Side / Side)
Day 3 (Session 1,2,3,4)
Pull-ups – 8×8 / 10×8 / 12×8 / 14×8
Side Crunch – 8×25 / 10×25 / 12×25 / 14×25
Day 4 (Session 1,2,3,4)
Wall Squat – 4×1 minute / 4×1 minute / 4×1 minute / 4×1 minute
Jump Squats – 4×25 / 4×25 / 4×25 / 4×25
This workout requires one piece of equipment, and we recommend that you buy the “Perfect Pullup” brand home doorway pullup bar. I have owned mine for ten years and it works as well today as it did at the time of purchase. Available online at Target for $35*** (https://www.target.com/p/perfect-fitness-multi-gym-pro/-/A-79786747).
***30 Mile Nation is not compensated in any way if you purchase this equipment, this is purely a recommendation based on our extensive fitness experience. If you can find a better deal elsewhere, then go for it!
ACTION REQUEST:
Prioritize your physical, mental and emotional health in times of great uncertainty. Effort is more important than the equipment at your disposal, get after it!