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Home Workout Guide PDF

This document outlines a 3-day exercise routine, with 10 exercises listed for each day. Day 1 focuses on upper body exercises like front raises, one-arm lateral raises, and triangle push-ups. Day 2 targets lower body and glutes with squats, lunges, hip thrusters, and glute bridges. Day 3 works the back, biceps, and triceps with exercises such as push-ups, rows, curls, and lat extensions.

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Mandi Lee
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895 views

Home Workout Guide PDF

This document outlines a 3-day exercise routine, with 10 exercises listed for each day. Day 1 focuses on upper body exercises like front raises, one-arm lateral raises, and triangle push-ups. Day 2 targets lower body and glutes with squats, lunges, hip thrusters, and glute bridges. Day 3 works the back, biceps, and triceps with exercises such as push-ups, rows, curls, and lat extensions.

Uploaded by

Mandi Lee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exercise Library



Day 1

1. Front Raises

2. One-arm lateral raises

3. Upper press
4. Triceps extension

5. Triangle Push-up

6. Knee crunches


7. Russian twist

8. Knee to elbow side crunch

9. One leg+arm cross over


10. The plank


Day 2


1. Squats w. resistance band

2. Air-sqaut jump

3. One leg side lunge w. resistance band


4. Sumo


side walk w. resistance band

5. Hip thrusters w. resistance band

6. Frog thrusters w. resistance band


7. One

 leg glute bridge

8. Donkey back- + sidekicks w. resistance band

9. Resistance lunges
10. One leg jumping lunges


Day 3


1. Push-ups

2. Sitting rows w. resistance band

3. Standing one arm row w. resistance band


4. Lower back extensions



5. Decline push-ups

6. Superman
7. One arm curls w. resistance band



8. Biceps curls w. resistance band

9. Standing rows w. resistance band


10. Wide biceps curls w. resistance band

11. Lats extension w. resistance band

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