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Home Workout.

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Glossary
Home Workout Program


The home workout program is designed to provide a workout with minimal equipment. An exercise ball, and a pair of adjustable weight dumbells should be all of the equipment that you need for this workout.

This workout can be performed 3 times per week on non-consecutive days (i.e. Mondays, Wednesdays, and Fridays).

Exercise Sets Reps/Mins for Muscle Growth Reps/Mins for Fat Loss
Lunges 3 8-12 reps 15-18 reps
Stiff Legged Deadlifts 3 8-12 reps 15-18 reps
One Legged Calf Raises 3 sets each leg 15-20 reps 20-25 reps
One Arm Dumbell Rows 3 sets each arm 6-12 reps 12-18 reps
Dumbell Presses on the Ball 3 6-12 reps 12-18 reps
Alternate Dumbell Curls 3 sets each arm 6-12 reps 12-18 reps
Dumbell Kickbacks 3 sets each arm 6-12 reps 12-18 reps
Crunches 1 40-60 reps 40-60 reps
Note: For safety, it is imperative that these exercises are performed correctly and that you include proper stretching as part of your exercise program. Also, not all exercises are suitable for everyone. If you are unsure, then please seek the help of a trainer.
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