22-day fit plan Train 5x week 30 min workouts

Commitment: 22-day fit plan Train 5x/week 30 min workouts:

Day 1 – Home HIIT 30 min, 5 exercises Mat, dumbbells, bench 20-second rest between sets Shoulder Tap Plank – 3 sets | 30-sec Lunge and Curl – 3 sets | 30 reps (15 each leg) Side Plank and Dumbbell Twist – 3 supersets | 30 sec each movement Split Squat – 3 sets | 30 reps (15 each leg) Low Jump Squat – 3 sets | 12 reps


Day 2 – Booty Building 30 minutes, 4 exercises Mat, dumbbells, bench 30-60 second rest between sets Barbell Hip Thruster – 3 sets | 12 reps Curtsy Lunge – 3 sets | 14 reps (7 each side) Straight Leg Deadlift – 3 sets | 12 reps Band Box Squat – 3 sets | 15 reps

Day 3 – Rest

Day 4 – Home HIIT 30 minutes, 4 exercises Dumbbells, Mat, bench, band 20-second rest between sets Around the World Shoulder Raise and Burpee – 3 Supersets | 12 reps each Rotating Plank – 3 sets | 60 sec (30 sec each side) Split Squat Hop – 3 sets | 20 reps (10 each side) Fire Hydrant – 3 sets | 20 reps (10 each side)

Day 5 – Booty Building 30 minutes, 4 exercises Kettlebell, dumbbells, Mat, band 30-60 second rest between sets Kettlebell Swing – 3 sets | 20 reps Dumbbell Side Lunge – 3 sets | 20 reps (10 each side) Straight Leg Deadlift – 3 sets | 10 reps Glute Kickback – 3 sets | 24 reps (12 each side)

Day 6 – Rest

Day 7 – Stairmaster Challenge 30 minutes, 2 exercises Stairmaster No rest between sets Stairmaster: Walk – 1 set | 15 min Stairmaster: Intervals (skip every other step) – 1 set | 15 min

Day 8 – Home HIIT 30 minutes, 5 exercises Mat, dumbbells, bench 20-second rest between sets Shoulder Tap Plank – 3 sets | 30-sec Lunge and Curl – 3 sets | 30 reps (15 each leg) Side Plank and Dumbbell Twist – 3 supersets | 30 sec each movement Split Squat – 3 sets | 30 reps (15 each leg) Dumbbell Side Lunge – 3 sets | 14 reps (7 each leg)

Day 9 – Booty Building 30 minutes, 4 exercises Bench, barbell, dumbbells, Mat 30-60 second rest between sets Barbell Hip Thruster – 3 sets | 12 reps Curtsy Lunge – 3 sets | 14 reps (7 each side) Straight Leg Deadlift – 3 sets | 12 reps Band Box Squat – 3 sets | 15 reps

Day 10 – Rest

Day 11 – Home HIIT 30 minutes, 4 exercises Dumbbells, Mat, bench 20-second rest between sets Around the World Shoulder Raise and Burpee – 3 Supersets | 12 reps each Rotating Plank – 3 sets | 60 sec (30 sec each side) Split Squat Hop – 3 sets | 20 reps (10 each side) Fire Hydrant – 3 sets | 20 reps (10 each side)

Day 12 – Booty Building 30 minutes, 4 exercises Dumbbells, Mat, bench, band 30-60 second rest between sets Kettlebell Swing – 3 sets | 20 reps Dumbbell Side Lunge – 3 sets | 20 reps (10 each side) Straight Leg Deadlift – 3 sets | 10 reps Glute Kickback – 3 sets | 24 reps (12 each side)

Day 13 – Rest

Day 14 – Stairmaster Challenge 30 minutes, 2 exercises Stairmaster No rest between sets Stairmaster: Walk – 1 set | 15 min Stairmaster: Intervals (skip every other step) – 1 set | 15 min

Day 15 – Home HIIT 30 minutes, 4 exercises Bench, band, Mat, barbell, dumbbell 30-second rest between sets Band Hip Thruster and Mountain Climber – 3 supersets | 12 reps then 30-sec Barbell Walking Lunge and Reverse Lunge High Knee – 3 supersets | 20 reps each movement Toe Touch – 2 sets | 10 reps Rotating Plank – 3 sets | 60 sec (30 sec on each side)

Day 16 – Booty Building 30 minutes, 5 exercises Barbell, Bench, Mat, dumbbell 30-60 second rest between sets Squat with Barbell – 5 sets | 10 reps Split Squat – 2 sets | 20 reps (10 each leg) Bodyweight Glute Bridge – 3 sets | 12 reps Front Squat with Dumbbell – 3 sets | 12 reps Single Leg Glute Bridge – 2 sets | 24 reps (12 each side)

Day 17 – Rest

Day 18 – Home HIIT 30 minutes, 4 exercises Dumbbells, Mat, band 30-second rest between sets Mountain Climber – 3 sets | 30-sec Dumbbell Twist and Side Plank Dip – 2 supersets | 15 reps then 10 reps Scissor Jump Squat – 3 sets | 20 reps (10 each side) Alt Band Curl – 3 sets | 24 reps (12 each arm)

Day 19 – Booty Building 30 minutes, 5 exercises Bench, barbell, band, dumbbells, Mat 30-60 second rest between sets Split Squat – 3 sets | 24 reps (12 each leg) Barbell Walking Lunge – 3 sets | 16 reps (8 each side) Band Sumo Squat – 3 sets | 15 reps Glute Kickback – 3 sets | 24 reps (12 each side) Dumbbell Side Lunge – 2 sets | 24 reps (12 each side)

Day 20 – Rest

Day 21 – Stairmaster Challenge 30 minutes, 2 exercises Stairmaster No rest between sets Stairmaster: Walk – 1 set | 15 min Stairmaster: Intervals (skip every other step) – 1 set | 15 min

Day 22 – Home HIIT 30 minutes, 4 exercises Bench, band, Mat, barbell, dumbbell 30-second rest between sets Band Hip Thruster and Mountain Climber – 3 supersets | 12 reps then 30-sec Barbell Walking Lunge and Reverse Lunge High Knee – 3 supersets | 20 reps each movement Toe Touch – 2 sets | 10 reps Rotating Plank – 3 sets | 60 sec (30 sec on each side)

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