training plan - asnbodytransformation.com.au · plank super set with. 3 20 sec commandos 3 ... air...

TRAINING PLAN by Jarrod Boyce

AT HOMEPROGRAM

2ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program

AT HOME TRAINING PROGRAMby Jarrod Boyce

10ASN

WEEK

DAY 3 REST

DAY 2EXERCISE SETS REPS RESTSkipping 3 100 90 Sec

Plank super set with. 3 20 Sec

Commandos 3 20 90 Sec

Pushups. Alternative - on knees 5 10 90 Sec

Mountain Climbers 5 30 60 Sec

Oblique Crunches 5 30 60 Sec

DAY 1EXERCISE SETS REPS RESTAlternating Lunges 3 20 90 Sec

Air Squats 5 30 90 Sec

Wall Sit Squat 2 Max Time

Hip Thrust 5 20 60 Sec

DAY 4EXERCISE SETS REPS RESTTricep Dips 3 10 90 Sec

Dumbbell lying on floor Chest Press 3 12 90 Sec

Front Raise 3 12

3 ROUNDS

50 Skips 10 Pushups 15 Butterfly Situps 20 Squats

DAY 5EXERCISE SETS REPS RESTPlank Super Set 5 40 60 Sec

Commando 5 15 60 Sec

Pistan Squat 5 15 60 Sec

Leg Raises 5 15 60 Sec

3 ROUNDS

10 Burpees 10 Step-ups each leg 10 Frog Squats 10 Blank

Pushups

DAY 640 Minute Walk or Sprint in the Park

DAY 7 REST

3Quickfit | Ripped in 60 Days Challenge

AT HOME TRAINING PROGRAM

by Jarrod Boyce

10ASN

WEEK

ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program

DAY 8EXERCISE SETS REPS RESTTricep Dips 5 20 60 Sec

Wide Push-Ups 5 10 60 Sec

DAY 9EXERCISE SETS REPS RESTWall Sit 3 2 Minutes 60 Sec

Plank 3 1 Minute 60 Sec

5 ROUNDS

10 Pushups 20 Mountain Climbers

15 Butterfly Situps

10 Lunges each leg

5 ROUNDS

45 SECONDS PER EXERCISE, 15 SECOND REST BETWEEN EACH EXERCISE

Burpeees Mountain Climbers Jump Squats Sit Ups

Jumping Jacks Pushups

DAY 10 REST

DAY 11EXERCISE SETS REPS RESTTricep Pushups 3 12 60 Sec

Bicep Curls 3 12 60 Sec

AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE:

10 Pushups 10 Jump Squats 10 Situps

DAY 12 EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec


Alternating Lunges 5 10 each leg 60 Sec

Bicycle Crunch 5 30 60 Sec

3 ROUNDS

5 Pushups 10 Situps 15 Squats 20 Lunges (10 each leg)

DAY 1340 Minute Walk or Sprints at the Beach

DAY 14 REST

DAY 15 EXERCISE SETS REPS RESTBench or Step Jump 5 10 90 Sec

Wall Sit 5 1 minute 90 Sec

Walking Lunges 5 10 Each leg 90 Sec



DAY 16EXERCISE SETS REPS RESTSkipping (Single legs) 3 100 90 Sec

Sumo Deadlifts 5 30 90 Sec

Dips 5 10 90 Sec

Bicep Curl 5 15 60 Sec


DAY 17 REST



10ASN

WEEK

DAY 18EXERCISE SETS REPS RESTPlank 3 1 Minute 90 Sec

Kick Backs 5 20 90 Sec

DAY 19 EXERCISE SETS REPS RESTSingle Leg Lunge (chair) 5 40 60 Sec


Butterfly Situps 5 15 60 Sec

Plank 5 1 Minute 60 Sec3 ROUNDS

15 Upright Row

10 Plank Pushups 15 Leg Raises 20 Jump

Squats 3 ROUNDS

50 x Single Skips

40 Bench Hops 40 Star Jumps 10 Plank

Pushups

DAY 22EXERCISE SETS REPS RESTHip Thrust 3 20 60 Sec

Bicep Hammer Curl 3 15 60 Sec

Tricep Dips 5 15 60 Sec


Pushups 3 Max Reps 60 Sec

DAY 2020 minute Walk or Sprint in the Park

DAY 21 REST

5 ROUNDS

10 Butterfly Situps

10 Lunges each leg

10 Tricep Pushups

5 ROUNDS

45 SECONDS PER EXERCISE 15 SECOND REST BETWEEN EACH EXERCISE

Alternating Lunges Commandos Jump Squats V Sit Ups

Oblique Crunches Pushups

DAY 24 REST

DAY 25EXERCISE SETS REPS RESTTricep Kickback 3 20 60 Sec


DAY 26EXERCISE SETS REPS RESTHalf Squats 5 40 60 Sec

Side Squats 5 15 each leg 60 Sec

Russian Twists 5 30 60 Sec



10 Close Pushups

10 Box Jumps

10 Situps

10 Wide Pushups 1 ROUND AT YOUR BEST TIME

100 Squats 100 Situps 50 Pushups 100 Lunges (50 each leg)



by Jarrod Boyce

10ASN

WEEK


DAY 28 REST

DAY 2740 Minute Walk



Alternating Lunges 5 10 Each leg 90 Sec



DAY 30 EXERCISE SETS REPS RESTSkipping 3 100 90 Sec

Frog Squats 5 30 90 Sec

Pushups 5 10 90 Sec



DAY 31 REST


Push-Ups 3 20 60 Sec

Wall Sit 3 1 Minute 90 Sec

DAY 33EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec




50 Skips 15 Butterfly Situps 20 Squats

DAY 3425 Minute Run

DAY 35 REST



DAY 37 EXERCISE SETS REPS RESTWall Sit 3 2 Minutes 60 Sec


5 ROUNDS

200m Run 10 Burpees 10 Butterfly Situps

10 Lunges each leg

5 ROUNDS


Burpees Mountain Climbers Jump Squats Sit Ups

Jumping Jacks Pushups



10ASN

WEEK

DAY 38 REST






Plank 5 1 Minute 60 SecAT THE START OF EVERY MINUTE

FOR 15 MINUTES COMPLETE:

5 Pushups 10 Situps 15 Squats 20 Lunges (10 each leg)

DAY 4130 Minute Walk - Fast pased

DAY 42 REST

DAY 44EXERCISE SETS REPS RESTSkipping (Single legs) 3 100 90 Sec

Sumo Air Squats 5 30 90 Sec

Wide Pushups 5 10 90 Sec



Single Leg Kickback 5 30 90 Sec

Alternating Jump Lunges 5 10 Each leg 90 Sec

Bench Jumps 5 2 Minutes 60 Sec


DAY 45 REST

DAY 46EXERCISE SETS REPS RESTLying on floor Chest Press 5 15 90 Sec

Wall Sit 5 1 Minute 90 Sec

DAY 47 EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec




100 Skips 10 Plank Pushups 15 Leg Raises 20 Jump

Squats 3 ROUNDS

10 Burpees Step-up

40 Bench Hops 40 Star Jumps 10 Plank Push-

ups



by Jarrod Boyce

10ASN

WEEK



DAY 49 REST





5 ROUNDS

10 Tricep Pushups

20 Mountain Climbers

10 Butterfly Situps

10 Lunges each leg

5 ROUNDS


Jump Lunges

Pause Squats

Broad Jumps Sit Ups

Oblique Crunches Pushups

DAY 52 REST




Bicep Hammer Curl 3 15 60 Sec



10 Pushups 10 Box Jumps 10 Situps

5 ROUNDS

10 Butterfly Situps

10 Lunges each leg

10 Tricep Pushups

DAY 5530 Minute Run or Walk

DAY 56 REST



10ASN

WEEK

DAY 57EXERCISE SETS REPS RESTAlternating Lunges 3 20 90 Sec


Wall Sit Squat 2 Max Time


DAY 58EXERCISE SETS REPS RESTSkipping 3 100 90 Sec

Frog Squats 5 30 90 Sec

Pushups 5 10 90 Sec


Oblique Crunches 5 30 60 Sec3 ROUNDS

5 Push-ups 10 Situps 15 Squats

20 Lunges (10 each

leg)

DAY 59 REST


Squat Jump 5 15 60 Sec

Pistan Squat 5 15 60 Sec


DAY 6115 Minute Hill Sprints

DAY 62 REST




Wide Squats 3 50 60 Sec

3 ROUNDS

10 Burpees 20 Bench Jumps

10 Rocket Jumps

10 Sprints - Sprint up and walk back, use the walk back as your rest

DAY 63EXERCISE SETS REPS RESTPlank 3 2 Minutes 90 Sec

Single Leg Kickback 5 30 90 Sec

Alternating Jump Lunges 5 10 Each Leg 90 Sec

Bench Jumps 5 2 Minutes 60 Sec




by Jarrod Boyce

10ASN

WEEK


DAY 66 REST





1 ROUND AT YOUR BEST TIME

100 Squats 100 Situps 100 Pushups 100 Lunges (50 each leg)


DAY 69 REST

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training plan - asnbodytransformation.com.au · plank super set with. 3 20 sec commandos 3 ... air...

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