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Home Workout 4

Jamie July 25, 2023

Here’s another challenging home workout routine that will target different muscle groups and keep you on your toes.
This workout combines strength and cardio exercises to provide a high-intensity, full-body workout.
As always, warm up before starting and cool down afterward. Perform each exercise with proper form and technique.

Warm-up:
5-10 minutes of light cardio (e.g., jogging in place, jumping jacks) to get your heart rate up.
Dynamic stretches (e.g., leg swings, arm circles) to warm up your muscles.
Workout: Perform each exercise for 4 sets of 10-12 repetitions, with minimal rest between exercises (about 30-45 seconds) and 1-2 minutes of rest between sets.

Jumping Lunges:
Start in a lunge position with your right leg forward and left leg back.
Jump explosively and switch legs mid-air, landing in a lunge with your left leg forward.
Continue alternating legs for each repetition.

Diamond Push-ups
Get into a push-up position, but place your hands close together, forming a diamond shape with your thumbs and index fingers.
Lower your chest towards your hands, keeping your elbows close to your body.
Push back up to the starting position.

Plank Jacks:
Start in a plank position on your elbows or hands.
Jump your feet wide apart and then back together while maintaining a strong plank position.
Bulgarian Split Squats (using a chair or elevated surface):
Stand facing away from a chair or elevated surface, with your right foot placed on it.
Lower your body into a lunge position, making sure your left knee is directly above your left ankle.
Push through your right heel to return to the starting position. Complete one set on the right leg, then switch to the left leg.

Bicycle Crunches with a Twist:
Lie on your back with your hands behind your head and legs lifted off the ground.
Bring your right elbow towards your left knee while simultaneously twisting your torso to the left.
Repeat on the other side, twisting your torso to the right.
Burpees into Tuck jumps
Start in a standing position.
Drop into a squat and place your hands on the floor.
Kick your feet back into a plank position.
Perform a push-up, then jump your feet back to your hands.
Explode upward into a jump, tucking your knees to your chest.

Supermans with Flutter Kicks:
Lie face down on the floor with arms extended overhead and legs straight.
Lift your arms, chest, and legs off the ground simultaneously (Superman).
While holding the position, perform small flutter kicks with your legs.

Cool-down:
5-10 minutes of light cardio to gradually bring down your heart rate.
Static stretches for major muscle groups, holding each stretch for 20-30 seconds.
Remember to stay hydrated and modify exercises as needed based on your fitness level. This workout is intense, so listen to your body and take breaks when necessary. Have fun challenging yourself with this demanding home workout!