Proud natural - Sample home workout split

WEEK 1

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

3 sets of (12,10,8) reps. 3 sets of (12,10,8) reps. 3 sets of (15,15,15) reps

Rest: 1 minutes between sets Rest: 1 minutes between sets Rest: 1 minutes between sets. Rest: 1 minutes between sets Rest: 1 minutes between sets. Rest: 1 minutes between sets

Fullbody stretch and warmup
Standing band shoulder press
Band bicep curls
One arm band overhead tricep
extension
Resistance band squats
Abs stretch and warmup Fullbody stretch and warmup Abs stretch and warmup Fullbody stretch and warmup Abs stretch and warmup
Standing Decline Chest Press Using
Resistance Bands Bicycle crunch (3x12 each side) Lunge With Bands Lying side leg raise (3x12 each side)
Triset:
12 Sit ups Lying Biceps Hammer Curl Low with
12 Leg raise resistance bands Hollow body holds (3x45 sec) Front shoulder band raise 12 Scissors
12 Thread the needle plank (each (superset) (superset)
side) Band lateral raise Plank (3x60 sec) Wide bicep band curl 12 Long arm crunches
Standing One Arm Chest Fly Low
Floor back extension (3x10) Lying hamstring band curl Floor back extension (3x10) with resistance bands Floor back extension (3x10)

Band Chest Fly Giantset Giantset Resistance Band Tricep Extensions Giantset
Wide grip lat pulldowns with bands
10 Jumping jacks 10 Jumping jacks 10 Jumping jacks
(superset)
10 High knees 10 High knees 10 High knees
Band Bent over back row Band tricep pushdown Band straight arm pulldown
10 Butt kicks 10 Butt kicks 10 Butt kicks
10 High jumps 10 High jumps (superset) 10 High jumps
Resistance Band Shrug 10 Burpees Seated high rear delt band row 10 Burpees Reverse grip band curls 10 Burpees
90 secs break. 90 secs break. 90 secs break.
Bent over reverse fly with bands (5 times repeat) Band calf raise (5 times repeat) Band one leg calf raise (5 times repeat) Rest day.

WEEK 2

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

3 sets of (10,8,8) reps. 3 sets of (12,10,8) reps. 3 sets of (15,15,15) reps
Rest: 1 minutes between sets Rest: 1 minutes between sets Rest: 1 minutes between sets. Rest: 1 minutes between sets Rest: 1 minutes between sets. Rest: 1 minutes between sets

Fullbody stretch and warmup Abs stretch and warmup Fullbody stretch and warmup Abs stretch and warmup Fullbody stretch and warmup Abs stretch and warmup
Kneeling one arm fly (high) with
bands Straight legged deadlift with bands Lying front shoulder raise with bands
High crunches (3x12)
(superset)
Triset: Triset:
One arm bent over band row Decline band pushups Leg pull ins (3x12)
12 Russian v tuck twist (each side) Chest press with bands 12 Obiques toe touch (each side)
12 Reverse crunch (superset) 12 Mountain climbers (each side)
Drag band curl 12 Toe touch crunch Reverse grip band tricep pushown Side Plank (3x45 sec each side) Close grip bicep curl with bands 12 Crunches
Anchor front shoulder press with (superset)
bands Floor back extension (3x12) Band hammer curls Floor back extension (3x12) Reverse lunge with bands Floor back extension (3x12)
Lying lateral shoulder raise with
Band tricep extensions (high) Giantset bands Giantset Band tricep kick backs Giantset
10 Jumping jacks 10 Jumping jacks 10 Jumping jacks
10 High knees 10 High knees 10 High knees
Side squat with bands One arm band lat pulldown Band Seated row
10 Butt kicks 10 Butt kicks 10 Butt kicks
10 High jumps Single Arm Standing Banded 10 High jumps (superset) 10 High jumps
Resistance Band Shrug 10 Burpees Reverse Fly 10 Burpees Reverse grip band curls 10 Burpees
90 secs break. 90 secs break. 90 secs break.
Standing reverse fly with bands (5 times repeat) Band calf raise (5 times repeat) Band one leg calf raise (5 times repeat) Rest day.

Note:

1. If you don't know the exercise, do a quick google search by typing the name of the workout, you will find a video.
2. For beginners, if you can't able to do the recommended reps, it's okay to do the number of reps that you can do with a proper form.

Technical terms

Superset - Perform two exercises back to back with no rest.

Triset - Perform three exercises back to back with no rest

Giantset - Perform four or more exercises back to back with no rest.

AMRAP - Do As many reps as possible

 Proud natural - Sample home workout split

Bodyweight workout.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Rest: 1 minutes between sets Rest: 1 minutes between sets Rest: 1 minutes between sets Rest: 1 minutes between sets Rest: 1 minutes between sets Rest: 1 minutes between sets

Fullbody stretch and warmup Abs stretch and warmup Fullbody stretch and warmup Abs stretch and warmup Fullbody stretch and warmup Abs stretch and warmup

Incline pushups (3x20) Triset: Jump squat (3x20) Bicycle crunch (3x12 each side) Decline pushups (3x20) Lying side leg raise (3x12 each side)
Standing lunges (3x20) 12 Sit ups
[Last set - AMRAP] 12 Leg raise Pushups (3x20) Hollow body holds (3x45 sec) Free squats (3x20) 12 Scissors
12 Thread the needle plank (each (superset)
Body weight dips (3x20) side) Pike pushups (3x12) Plank (3x60 sec) Doorway bicep curls (3x20) 12 Long arm crunches

Pike pushups (3x12) Floor back extension (3x12) Close grip push ups (3x12) Floor back extension (3x12) Pike pushups (3x15) Floor back extension (3x12)

Giantset Giantset Giantset

Doorway bicep curls (3x20) Bodyweight one leg calf raise (3x20) Body weight dips (3x20)
10 Jumping jacks 10 Jumping jacks 10 Jumping jacks
10 Mountain climbers 10 Mountain climbers 10 Mountain climbers
Bodyweight standing calf raise (3x20) 10 Burpees Bicep stretch (3x15 sec) 10 Burpees Bodyweight standing calf raise (3x20) 10 Burpees
10 Jump squats 10 Jump squats 10 Jump squats
20 sec wall sit 20 sec wall sit 20 sec wall sit
1 min break. 1 min break. 1 min break.
(5 times repeat) (5 times repeat) (5 times repeat) Rest

Note:

1. If you don't know the exercise, do a quick google search by typing the name of the workout, you will find a video.
2. For beginners, if you can't able to do the recommended reps, it's okay to do the number of reps that you can do with a proper form.

Technical terms

Superset - Perform two exercises back to back with no rest.

Triset - Perform three exercises back to back with no rest

Giantset - Perform four or more exercises back to back with no rest.

AMRAP - Do As many reps as possible