Home Workout 

Week 3 of Quarantine 
 
- 5 day training split; PUSH/PULL/LEGS/ABS/FULL BODY 
- Most of these exercises require some sort of resistance, in the form of dumbbells, kettlebells, 
resistance bands… OR you can be creative and use bags/rucksacks/buckets and so on. 
- Although you won’t be in a gym, I still want you to be pushing yourselves and working at a high 
RPE (rate of perceived exertion), around 7/8. 
 
- This week each workout will be performed in circuit style.  
- Each day I want you to complete 3 rounds of the circuit (minimum). 
- Depending on how hard you want to make the circuit will determine how long you perform each 
exercise for - I want you to rest for 10 seconds between exercises & 1.5 minutes between 
rounds. 
- Perform 1 warm up round of 15-20 seconds per exercise. 
 
LEVEL 1:​ Round 1 = 20 secs, Round 2 = 30 secs, Round 3 = 30 secs 
LEVEL 2:​ Round 1 = 20 secs, Round 2 = 30 secs, Round 3 = 40 secs 
LEVEL 3:​ Round 1 = 30 secs, Round 2 = 40 secs, Round 3 = 50 secs 
 
DB = Dumbbell 
RB = Resistance band 
 
 
 
DAY 1​ - PUSH CIRCUIT 
Exercise(s) 

1. Press ups 

2. Archer press ups (alternating) 

3. Lateral - frontal raise 

4. Tricep dips 

5. Pike press ups or DB/RB shoulder press 

6. Standing flye (DB or RB) 

7. Incline diamond press up 

8. Overhead tricep extension (DB/RB) 

 
 
DAY 2​ - PULL 
Exercise(s) 

1. DB/RB Pronated grip row (Iso-hold) 

2. RB Lat pull down 

3. Hammer curl-Supinated curl 

4. DB/RB Supinated grip row 

5. Rear delt flye 

6. Partial rep supinated bicep curl 

7. Upright row (squeeze traps) 

8. DB/RB Neutral grip row 

 
 
 
 
 
DAY 3​ - LEGS 
Exercise(s) 

1. Jump squats 

2. Bulgarian split squat (LEFT LEG) 

3. Bulgarian split squat (RIGHT LEG) 

4. Alternating lunges (Jump) 

5. Romanian deadlift (Iso-hold) 

6. Crab walks (can use band around knees) 

7. Squat to calf raise 

8. Glute kickbacks (alternating) 

 
 
 
 
 
 
DAY 4​ - ABS 
SET 1  SET 2  SET 3 

1. Plank  1. Flutter kicks  1. Russian twist 

2. Hip dip plank  2. V-Ups  2. Crunches 

3. Mountain climbers  3. Leg raise/reverse  3. Ankle taps 

crunch 
 
 
 
 
 
 
DAY 5​ - FULL BODY 
- Here we have 2 separate sets.  
- I want each set to be completed twice at 20, 30 or 40 seconds per exercise with 10 seconds 
rest between exercise.  
- 1.5 minutes rest between rounds/sets 
- You can alternate the sets if you want to. 
 
 
SET 1 
Exercise(s) 

1. Bicep curls 

2. Tricep dips 

3. Lateral raise 

4. Rear delt flye 

5. Squat to calf raise 

6. Burpees 

7. Plank jump 

8. Crunches 
 
 
 
 
 
 SET 2 
Exercise(s) 

1. Jump squats 

2. (Clap) Press ups 

3. RB/DB row of choice 

4. Alternating lunge 

5. Incline press ups 

6. Banded lat pulldown 

7. Russian twist 

8. Plank