Workout Plans
The Stay Home, Get Ripped Workout thumbnail
Per Bernal
Per Bernal

Day 5 : Friday

Duration 60 min.
Exercises 9
Equipment Yes
Repeat day one, but do the exercise cluster three times through and add 5 minutes of cardio. Warmup: 10 minutes of any cardio activity.

Exercise 1

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
3 sets
15 reps
-- rest

Exercise 2

Dumbbell Reaching Lunge with Lateral Raise You'll need: Dumbbells How to
Dumbbell Reaching Lunge with Lateral Raise thumbnail
3 sets
12 reps
-- rest

Exercise 3

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
3 sets
10 reps
-- rest

Exercise 4

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
to failure reps
-- rest

Exercise 5

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
3 sets
100 reps
-- rest

Exercise 6

General Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
to failure reps
-- rest

Exercise 7

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
3 sets
100 skips reps
-- rest

Exercise 8

Treadmill Run How to
Treadmill Run thumbnail
3 sets
1 min. reps
-- rest
This isn’t an all-out sprint for one minute but should be more than a jog. Push yourself as if you’re running a 400-meter dash. If you have a treadmill at home, run a minute on that. No treadmill? Run down the block for 30 seconds, then turn around.

Exercise 9

HIIT Cardio How to
Man sprinting thumbnail
1 sets
35 min. reps
-- rest
*Every 3 minutes, sprint for 30 seconds; walk or jog in the 21⁄2 minutes between sprints.
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