At Home Workout Program




At Home Training Program


Dips, Push-ups, Chin-ups, Bodyweight Squats




Monday: Chin-ups & Squats


Wednesday: Dips & Sit-ups


Friday: Push-ups & Squats


Sat or Sun: Your Choice (pick two exercises that you need improvement on)


Do the sets/reps for each exercise for each week.



Week 1: 10x2=20

Week 2: 12x2=24

Week 3: 10x3=30

Week 4: 12x3=36

Week 5: 10x4=40

Week 6: 12x4=48

Week 7: 10x5=50

Week 8: 12x5=60

Week 9: 10x6=60

Week 10: 12x6=72

Week 11: 10x7=70

Week 12: 12x7=84

Week 13: 10x8=80

Week 14: 12x8=96

Week 15: 10x10=100


Dips can be done between two chairs, at the corner of a counter top, or off the edge of a sofa.

An inexpensive chin-up bar (one that hangs in a door casing) can be purchased from any sporting goods store.

Push-ups, sit-ups, and body weight squats can be done anywhere.

Weeks 1-4: 30 second rest between sets

Weeks 5-8: 30-60 second rest between sets

Weeks 9-15: 60-90 second rest between sets


“Champions are willing to do extra training on their own!”

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