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    Burcu Senol
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    The document outlines a 4-week total body workout program that can be done at home using dumbbells, a stability ball, sliders, bands, and ankle weights. It includes 6 exercises per workout broken into circuits that are repeated 1-3 times. Each week focuses on a different total body routine, with exercises targeting the entire body including legs, back, shoulders, arms, and abs. Notes at the end list the recommended home equipment and exercise abbreviations used in the program.

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    The document outlines a 4-week total body workout program that can be done at home using dumbbells, a stability ball, sliders, bands, and ankle weights. It includes 6 exercises per workout broken into circuits that are repeated 1-3 times. Each week focuses on a different total body routine, with exercises targeting the entire body including legs, back, shoulders, arms, and abs. Notes at the end list the recommended home equipment and exercise abbreviations used in the program.

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    © All Rights Reserved
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    19 views8 pages

    Fitness

    Uploaded by

    Burcu Senol
    The document outlines a 4-week total body workout program that can be done at home using dumbbells, a stability ball, sliders, bands, and ankle weights. It includes 6 exercises per workout broken into circuits that are repeated 1-3 times. Each week focuses on a different total body routine, with exercises targeting the entire body including legs, back, shoulders, arms, and abs. Notes at the end list the recommended home equipment and exercise abbreviations used in the program.

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    of 8

    FROM: NATASHA LARENTE MARCH 16, 2020

    WEEK 1 WEEK2 WEEK3 WEEK4

    TOTAL BODY 1 AT HOME Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
    (REPEAT CIRCUIT 3 TIMES EACH)

    A1. SIDE SQUAT (HOLD 1 DB OUTSIDE ARM) (ELEVATED)


    X 12R/12L
    A2. STANDING SIDE RAISE 10 PULSES AT TOP + 10 FULL
    RANGE NON STOP

    A3. BANDED DONKEY KICK X10 + FIRE HYDRANT X 10 +


    COMBO X10 (ALL ON RIGHT, THEN ALL ON LEFT)

    A4. FRONT RAISES 4 SINGLES + BOTH 5 SEC. HOLD X 3

    A5. CURSTY TO BACK LUNGE X 8R/8L

    A6. ABS: SIDE PLANK DIPS X 12R/12L

    B1. BANDED SIDE SQUAT + SIDE LEG RAISE (HOLD 1 DB


    AT CHEST ) X 12R/12L
    B2. DBs SHOULDER PRESS 2 PULSES + 1 FULL X 8

    B3. BANDED GLUTE BRIGES X 10 + ABDUCTIONS AT


    TOP X 10 (REPEAT X 3 NON STOP)

    B4. BENT OVER BACK ROW (DBs) (hands under) X 12

    B5. SPLIT LUNGE (FRONT FOOT ELEVATED) (2DBs) X


    12R/12L (LEAN FWD+ PUSH BACK)

    B6. ABS: RUNNER’S CUNCH (LEGS OFF GROUNG) X 16


    (Beginner legs on the ground)

    1
    2
    FROM: NATASHA LARENTE MARCH 16, 2020

    WEEK 1 WEEK2 WEEK3 WEEK4

    TOTAL BODY 2 AT HOME Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
    (REPEAT CIRCUIT 3 TIMES EACH)

    A1. DBs FRONT TO BACK LUNGE 10R/10L

    A2. 1 ARM SHOULDER PRESS DROPSET 10+10R/10+10L

    A3. BANDED SIDE TO SIDE SQUAT (1DB GOBLET HOLD)


    X 20 Total (Atl.)

    A4. ABS: 1DB UPPER CRUNCH & LEGS UP X 12 THEN


    HOLD CRUNCH HIGH + 12 SCISSOR LEGS
    A5. 1 ARM SIDE RAISE DROPSET 10+10R/10+10L

    A6. SIDE LYING HIP RAISES BW 12R/12L

    B1. CURSTY + KNEE UP (1DB HOLD) 12R/12L

    B2. BENT OVER REAR DELT PULL X12

    B3. SIDE LEG LIFTS (ANKLE WEIGHTS) 12R/12L

    B4. ABS: LEG RAISES (ANKLE WEIGHTS) X 12

    B5. LEG KICK BACK (ANKLE WEIGHTS) 12R/12L

    B6. DBs LYING CHEST PRESS INTO SKULL CRUSHERS


    X12

    1
    2
    FROM: NATASHA LARENTE MARCH 16, 2020

    WEEK 1 WEEK2 WEEK3 WEEK4

    TOTAL BODY 3 AT HOME Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
    (REPEAT EACH CIRCUIT 2-3 TIMES)

    A1. GOBLET SQUAT (PULSE 1 1/4 REP) X 12

    A2. HAMSTRING CURLS ON SLIDERS X 12

    A3. ROMANIAN DEADLIFTS 2 DBS (TOES UP ON 2DBS) X


    12

    A4. BANDED GLUTE BRIDGE+HAMSTRING ROLL IN ON


    BALL X 12T
    A5. BACK LUNGES (FROM SMALL STEP EDGE) X 12R/12L

    B1. STANDING BENT OVER Y FRONT RAISE X 12

    B2. 1DB FRONT RAISE WHEEL DRIVER R TO L X 12

    B3. TRICEPS DIPS OFF CHAIR OR BENCH X AMRAP


    (AS MANY AS POSSIBLE)

    B4. BENT OVER BACK ROW TO REAR DELT PULL X 10T

    B5. DBS HAMMER CURLS TO SHOULDER PRESS X 10T

    C1. BANDED SIDE SHUFFLES

    C2. DBS JUMPING JAKS X 20

    C3. TRICEP PUSH UPS FROM KNEES X AMRAP

    1
    FROM: NATASHA LARENTE MARCH 16, 2020

    WEEK 1 WEEK2 WEEK3 WEEK4

    C4. BACK LUNGES + DBS PRESS OVERHEAD (ALT) X 20T

    C5. PLANK JACK X 20

    D1. REVERSE PIKE TO 4 BICYCLE X 12

    D2. REACH SIDE TO SIDE X 24T

    D3. 1 DB UPPER CRUNCH WITH LEGS UP X 15

    D4. SB ABS ROLL IN X 15

    D5. PLANK + CIRCLE PLATES FIG. 8 R+L X 16T

    2
    NOTES

    LIST OF EQUIPMENT SUGGESTED FOR HOME:

    -DBS 5, 8, 10, 15, 20 LBS (IF MORE ADVANCED PROBABLY 25)

    - SMALL STEP

    -STABILITY BALL

    -SLIDERS OR PARTY PAPER PLATES CAN DO

    -MINI BAND (LIGHT AND 1 HEAVY)

    -ANKLE WEIGHTS 5 LBS

    DBS: DUMBBELLS

    BB: BARBELL

    SUPINE: HANDS UNDER, PALM FACING UP

    PRONE: HANDS ON TOP, PALMS FACING DOWN

    20T: 20 REPS TOTAL

    20R/20L: 20 REPS RIGHT/ 20 REPS LEFT

    1A/1B: IS A SUPERSET. EXECUTE THE 2 MOVES BACK TO BACK WITH MINIMAL REST, RESTING FOR 45SEC TO 1MIN BETWEEN SUPERSETS.

    RDL: ROMANIAN DEADLIFT

    1
    2

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