Intermediate At Home Workout

Day 1:

A1: Push Ups 10-12 reps

A2: Lateral Raise 12-15 reps

A3: Mountain Climbers 30sec

Rest 60sec Repeat 3 sets

B1: Pull Over 10-12 reps

B2: Rear Delt Fly 12-15 reps

B3: Plank to Downward Dog 8-10 reps

Rest 60sec Repeat 3 sets

C1: Side Plank 30sec

C2: Burpies 10-15 reps

Rest 30sec Repeat 3 sets

Day 2:

A1: Deadlift 10-12 reps

A2: 1 Leg Deadlift 10-12 reps each

A3: Jump Squats 10-15 reps

Rest 60sec Repeat 3 sets

B1: Squat 10-12 reps

B2: Lunge 8-10 reps each

B3: Plank 1min

Rest 60sec Repeat 3 sets

C1: Cossack Squats 8-10 each

C2: Torsion Control 8-10 each

Rest 30sec Repeat 3 sets

Day 3:

A1: Bent Over Row 10-12 reps

A2: Trap 3 Raise 12-15 reps

A3: Walking Plank 8-10 reps

Rest 60sec Repeat 3 sets

B1: Front Raise 12-15 reps

B2: Scapular Push Ups 10-12 reps

B3: Bird Dog 10-12 reps each

Rest 60sec Repeat 3 sets

C1: Standing Hip Rotators 6-8 reps each

C2: 1 Leg Tap Down 10-12 reps each

Rest 30sec Repeat 3 sets

Warm up with Sun salutation or full body CARs. Use household items for dumbbell exercises if needed.