Here's my workout schedule. I try to focus on a couple body parts per day. Personally, I wake up at 5:00 AM in order to do the workout without distractions.
I don't have weights, so I instead use water bottles or coffee mugs as a substitute when needed.
I also stretch 15-20 minutes before each workout.
Finally, I feel the need to give a shout out to Scooby, a body builder who has a really good website about getting healthy. He's one of the only people I could find who promoted health without pushing a bunch of expensive equipment.
And no, he has no relation to the dog.
Sincerely,
Me.
Monday: Thighs/Abs
Cardio: 20 Minutes
Ski Sits
Squats
Lunges
Tuesday
Cardio: 30-45 Minutes
Wednesday: Chest/Triceps
Cardio: None
Cardio: None
Triceps/Chest:
Regular Push-Ups
Bicep Curl
Hammer Curl
Overhand Grip Curl
Thursday
Cardio: 30-45 Minutes
Friday: Back/Abs
Cardio: None
Back:
Bird-Dog
Front Plank
Standing Triangle Straddle Bends
Saturday: Take a break
Sunday: Shoulders/Calves
Cardio: 0-20 Minutes
Presses
Flies
Front Raises
Calf Raises
Inner Calf Raises
Outer Calf Raises