One leg will be your supporting leg, while the other will be held up as you squat down to the bench/chair.Bench/Chair Single Leg Squat Sits (perform one minute on each leg).
Bench/Chair Step-ups (perform one minute on each leg).Bulgarian Split Squat (perform one minute on each leg).While standing on one foot with a slight bend in the knee, the other foot is positioned on your slider/plate making a circle on the floor.ĭay 9: (Legs - Bench/Chair and Dumbbells) Workout: (Perform each exercise for 1 Minute with a 30 sec. 15 (each) Single Leg ‘Standing’ Glute Circles (Counterclockwise AND Clockwise).15 Hamstring Curls with sliders OR plates.30 (TOTAL) Mountain Climbers with sliders OR plates.Another example, if you pull an 8 of Diamonds, you will do 8 sit-ups to crossover punches)**ĭay 8: (Full Body - Bodyweight with Sliders or Paper Plates) Workout: Time yourself for 30 minutes and try to complete 4-5 rounds of each exercise in the order listed below. 12 - 15 (each) Single Arm Rear Delt Flyĭay 7: (Core - Bodyweight) ** Grab a deck of Cards - If you pull a 9 of Clubs, you will do 9 plank hip dips on each side.10 - 12 Pike Presses ** No Dumbells required feet on elevated surface and have body in Pike position**.Glute Bridge with Hip Abduction ( place band above knees)ĭay 6: (Shoulders - Dumbbells) Workout: (“Supersets” - Perform each set of movements for 3 rounds).Side Steps to the Right ( place band above knees).Squat Jacks (place band around your ankles).Squat to Alternating Glute Kickback (place band around your ankles).(Challenge: For additional weight, hold dumbbell behind head/on neck)ĭay 5: (Glutes - Resistance Bands) Workout: Perform each exercise for 30 seconds with a 15 second rest in between.(Option: Hands can be placed behind your head).Good Mornings ** Keep a slight bend in the knees and keep spine neutral**.
** Try to increase weights each round as reps decrease. (Challenge: Decline Pushups - put your feet on an elevated surface)ĭay 4: (Back/Biceps - Dumbbells) Workout: (Tri-sets) Perform each exercise for.15 Sumo Goblet Squat with 1 heavy Dumbellĭay 3: (Chest/Triceps - Chair or Bench & Dumbbells) Workout: Time yourself for 20-25 minutes and try to complete 4-5 rounds of each exercise in the order listed below.20 Glute Bridges with 10 second HOLD on the last rep.
walk/jog/run Workout: (“Supersets” - Perform each set of movements for 3 rounds) Workout: (Perform each exercise for 1 minute with a 30 second rest in between)ĭay 2: (Legs Dumbells Workout) Warm–up: 8–10 min. The cardio routine is optional but recommended to help you get the most out of the next 30-days.ġ | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |ĭay 1: (Full Body – Bodyweight Workout) Warm-up: This program features 15 workouts to complete during your first two weeks that you will repeat for your last two weeks.
#30 day shred workout plan bodybuilding pro#
Whether you’re back at the gym or grinding at home, this workout program designed by Alpha Athlete & IFBB Pro Figure Competitor Ashley Jones is sure to get you shredded for summer and it can be done completely from home!
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