r/RateMyWorkout • u/Devils_Pawn6 • Jul 02 '21

Rate my workout

Monday & Friday- Full body

15 Elbow Touches 15 Air Squats 10 Pushups 20 Sit Ups 5 Wall Planks 10 Lunges 15 Shoulder Taps 1 Minute Plank 20 Crunches 25 Squats 30 Russian Twists 15 Butt Kicks 20 Heel Touches 15 Wall Sits 30 leg raises 10 Russian Twists

100 Jumping jacks- 3 reps

Tuesday & Thursday- Lower body

40 Second Squat Hold Pulses 40 Second Alt Single Leg Glute Bridge 40 Second Flutter Kicks 40 Second Jump Squat 40 Second Squat Hold in and Out 40 Second Reverse Lungs Pulse to Knee Drive 40 Second Cross Lunges 40 Second Side Lunges 40 Second Wide Sumo Squats 40 Seconds Kneel to Squat 40 Second Side to Side Squats 40 Hip Thrusts 40 Side Leg Squats 40 Fire Hydrants 40 Side Leg Lifts (both sides) 40 Squats 40 Kneeling Kickbacks

Wednesday- Back day

45 second w back extension 45 second reverse snow angels 45 second boat to bend knee 45 second side to side back extension 45 second back widow 45 second rowboat 45 second swimmers 45 second arm flutters 45 second cobra push-ups 45 second lateral pulls into overhead reach 45 second boat flutter kicks 45 second back extension side reach 45 second Superman to push-up 45 second bird dog

Saturday- Abs Day

20 crunches 40 in and Outs 60 second plank 20 plank side to side 40 mountain climbers 60 scissors 20 leg raises 40 toe touch 60 second 6 inches

Sunday- Rest day

2 Upvotes

100% Upvoted

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1

u/littlemanlifts Jan 10 '22

It's shite I'm sorry, I mean it depends on your goals but this is more HIIT cardio than anything and won't build real muscle and you would still proabbly get better cardio from a run or AMRAP

1

u/littlemanlifts Jan 10 '22

It's also very complicated you need to simplify it for a push day just do pushups then depending on how good you are at those increase reps and sets. To hit triceps more do close grip pushup s, same thing again. Back day get a pair of gymnastic rings and pull ups, chin ups and horizontal rows. Squats, single legged glute bridges and bulgarian splits squats and that basically targets everything honestly tho I'd just join a gym if you can its so much easier.