Get in shape, 3 days Home training No equipment, For all
45 min | 350 cal | Intermediate | Wall, box, chair | Stuck at home? Don't want to pay for equipment? Studiogym got the answer! Come get in shape with this 3 days training programme. No equipment required.
1
Sets 2
Repetitions 15
Repetitions 15
Donkey kick
Sets 2
Repetitions 15
Repetitions 15
Prone Y raise
2
Sets 3
Repetitions 20
Repetitions 20
Free hands half-squat
Sets 3
Repetitions 15
Repetitions 15
Step box
3
Sets 3
Repetitions 20
Repetitions 20
Hurdle jumps
Sets 3
Repetitions 15
Repetitions 15
Side squats extension
4
Sets 3
Repetitions 10
Repetitions 10
T push-ups
Sets 3
Repetitions 20
Repetitions 20
Chair dip
5
Sets 3
Repetitions 15
Repetitions 15
Lying prone hyperextension
Sets 3
Repetitions 15
Repetitions 15
V-up
6
Plank - Abdominal stabilisation
7
Hip Abductors on Wall
8
Triceps
1
Sets 2
Repetitions 12
Repetitions 12
Cat & cow
Sets 2
Repetitions 15
Repetitions 15
Iliopsoas dynamic stretch
2
Sets 3
Repetitions 15
Repetitions 15
Free hands front lunge
Sets 3
Repetitions 20
Repetitions 20
Skater jump
3
Isometric squat
4
Sets 3
Repetitions 8
Repetitions 8
Spiderman Pushups
Sets 3
Repetitions 8
Repetitions 8
Pike hold
5
Sets 3
Repetitions 15
Repetitions 15
Russian twist
Sets 3
Repetitions 10
Repetitions 10
Crabe bridge reach
6
Sets 3
Repetitions 15
Repetitions 15
Oblique crunch
Sets 3
Repetitions 25
Repetitions 25
Trunk side bend
7
Cat Stretch
8
Chest and Anterior Shoulder with wall
1
Sets 2
Repetitions 20
Repetitions 20
Pelvic raise
Sets 2
Repetitions 20
Repetitions 20
Shoulder wall slide
2
Sets 3
Repetitions MAX
Repetitions MAX
Pistol squats
Sets 3
Repetitions 10
Repetitions 10
Kick through
3
Side to side hurdles jumps
4
Judo push-ups
- Sets 4
- Repetitions 15
5
Mountain Climbers
6
Sets 3
Repetitions 20
Repetitions 20
Rowing
Sets 3
Repetitions 25
Repetitions 25
Hand to toes
7
Prone Glutes
8
Standing Trunk Side Flexion