Week 1 - Day 1

issue 08

4-WEEK HOME WORKOUT Week One

11010 E 28th St N Wichita, KS 67226 | (316)833-0999 www.gotimetraining.com © Copyright GoTimeTraining.com LLC. All Rights Reserved.

GoTimeTraining

4 Week Home Workout

Week 1 - Day 1 Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds

Supine 90/90 Open Book

1 Set of 10 Reps Per Side

Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Thomas Squat

3 Sets of 8 Reps

Incline Push-Up

3 Sets of 8 Reps

One Arm Dumbbell Row

3 Sets of 8 Reps

Standing Dumbbell Curl

3 Sets of 8 Reps

Two Arm Dumbbell Tricep Extension

3 Sets of 8 Reps

Plank Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

3 sets of 20 Seconds 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side

11010 E 28th St N Wichita, KS 67226 | (316)833-0999 | www.gotimetraining.com © Copyright GoTimeTraining.com LLC. All Rights Reserved.

GoTimeTraining

4 Week Home Workout


1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Romanian Dead Lift

3 Sets of 8 Reps

Side Lunges

3 Sets of 8 Reps

Seated Dumbbell Press

3 Sets of 8 Reps

One Leg Dumbbell Calf Raise Dumbbell Side Raises Prayer Crunch Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

3 Sets of 10 Reps 3 Sets of 8 Reps 3 sets of 10 Reps 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


GoTimeTraining

4 Week Home Workout


1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Single Leg Dumbbell Lunge

3 Sets of 8 Reps

Dumbbell Floor Press

3 Sets of 8 Reps

Dumbbell Cross Body Row

3 Sets of 8 Reps

Standing Hammer Curl Lying Skull Crushers Side Planks Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

3 Sets of 10 Reps 3 Sets of 8 Reps 3 sets of 15 Second Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


issue 08

4-WEEK HOME WORKOUT Week Two


GoTimeTraining

4 Week Home Workout

Week 2 - Day 1 REST TIME

2 MINUTES BETWEEN SETS

Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Thomas Squat

3 Sets of 10 Reps

Floor Push-Ups

3 Sets of 10 Reps


3 Sets of 10 Reps

Standing Dumbbell Curl

3 Sets of 10 Reps

Two Arm Standing Dumbbell Extension

3 Sets of 10 Reps

Plank Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

3 sets of 25 Second 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


GoTimeTraining

4 Week Home Workout



Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbell Stiff Leg Deadlift

3 Sets of 10 Reps

Dumbbell Side Lunges

3 Sets of 10 Reps

Standing Dumbbell Press

3 Sets of 10 Reps

One Leg Dumbbell Calf Raise

3 Sets of 12 Reps

Dumbbell Side Raises

3 Sets of 10 Reps

Prayer Crunches

3 sets of 12 Reps

Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


GoTimeTraining

4 Week Home Workout



Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Lunge

3 Sets of 10 Reps

Dumbbell Floor Press

3 Sets of 10 Reps

Cross Body Rows

3 Sets of 10 Reps

Standing Hammer Curl

3 Sets of 12 Reps

Lying Dumbbell Extension

3 Sets of 10 Reps

Side Plank Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

3 sets of 20 Seconds 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


issue 08

4-WEEK HOME WORKOUT Week Three


GoTimeTraining

4 Week Home Workout

Week 3 - Day 1 Rest Time

1.5 MINUTES BETWEEN SETS

Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Rack Position Squat

3 Sets of 12 Reps

Decline Push-Up

3 Sets of 10 Reps


3 Sets of 12 Reps

Tall Kneeling Dumbbell Curl

3 Sets of 8 Reps

Renegade Rows

3 Sets of 8 Reps

Two Arm Seated Dumbbell Extension

3 Sets of 8 Reps

High to Low Plank Plank Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

3 Sets of 10 Reps 3 Sets of 30 Seconds 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


GoTimeTraining

4 Week Home Workout



Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Stiff Leg Deadlift

3 Sets of 12 Reps


3 Sets of 12 Reps


3 Sets of 8 Reps

Seated Dumbbell Front Raise

3 Sets of 8 Reps

Stability Ball Hamstring Curl

3 Sets of 10 Reps

Standing One Leg Dumbbell Calf Raise

3 Sets of 15 Reps


3 Sets of 12 Reps

Prayer Crunches

3 Sets of 12 Reps




GoTimeTraining

4 Week Home Workout



Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Lunge

3 Sets of 20 Reps

Dumbbell Lying Floor Press

3 Sets of 12 Reps

Cross Body Row

3 Sets of 8 Reps

Scapula Push-Ups

3 Sets of 8 Reps


3 Sets of 12 Reps


3 Sets of 12 Reps


3 Sets of 25 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


issue 08

4-WEEK HOME WORKOUT Week Four


GoTimeTraining

4 Week Home Workout



Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Rack Position Squat Decline Push-Up

3 Sets of 15 Reps AMRAP


3 Sets of 15 Reps

Tall Kneeling Dumbbell Curl

3 Sets of 15 Reps

Renegade Rows Two Arm Seated Dumbbell Curl High to Low Plank Plank Hip Lunge Stretch Figure 4 Hamstring Stretch Child's Pose Door Jam Stretch

3 Sets of 12 Reps (24 Total) 3 Sets of 8 Reps 3 Sets of 10 Reps 3 Sets of Max Time 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side


GoTimeTraining

4 Week Home Workout



Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Stiff Leg Deadlift

3 Sets of 15 Reps


3 Sets of 15 Reps


3 Sets of 10 Reps

Seated Dumbbell Front Raises

3 Sets of 10 Reps

Stability Ball Hamstring Curl

3 Sets of 12 Reps

Standing One Leg Dumbbell Calf Raise

3 Sets of 15 Reps


3 Sets of 15 Reps

Prayer Crunches

3 Sets of 15 Reps




GoTimeTraining

4 Week Home Workout



Bird Dog

1 Set pf 10 Reps

Cat/Camel

1 Set of 15 Reps

Plank

1 set of 30 Seconds

Side Plank

1 Set of 20 Seconds



Glute Brides

1 Set ot 10 Reps

Prisioner Squats

1 Set of 10 Reps

Hand Walk Outs

1 Set of 10 Reps

Dumbbell Lunge

3 Sets of 20 Reps

Dumbbell Lying Floor Press

3 Sets of 15 Reps

Cross Body Rows

3 Sets of 10 Reps

Scapula Push-Ups

3 Sets of 10 Reps


3 Sets of 15 Reps


3 Sets of 15 Reps

Dumbbell Swing

3 Sets of 15 Reps


3 sets of Max Time 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side 1 Set of 20-30 Seconds 1 Set of 20-30 Seconds Per Side
