Chapter 9: Your Home/Hotel Workout Program

Your Home/Hotel Workout Program

Below is a month long home workout program that will also double as a hotel workout.  Note that exercise bands are utilized, but if you are doing it at home and have a set of dumbbells, you can certainly replace the band based exercises with dumbbells instead.

Week 1

Day 1

Exercise	Reps	Sets	Rest
Bodyweight Squat	8	2	2 minutes
Band Chest Press	8	2	2 minutes
Band Deadlift	8	2	2 minutes
Band Bent Over Row	8	2	2 minutes
Band Shoulder Press	10	2	2 minutes
Band Bicep Curl	12	2	60 seconds
Band Tricep Extension	12	2	60 seconds

Day 2

Exercise	Reps	Sets	Rest
Step-Ups	8	2	2 minutes
Push-Ups	8	2	2 minutes
Lunge	8	2	2 minutes
Pull-Ups	8	2	2 minutes
Band Lateral Raise	10	2	60 seconds
Standing Calf Raise	12	2	60 seconds
Lying Leg Raise	12	2	60 seconds

Day 3

Exercise	Reps	Sets	Rest
Bodyweight Squat	8	2	2 minutes
Band Chest Press	8	2	2 minutes
Split Squat	8	2	2 minutes
Band Bent Over Row	8	2	2 minutes
Band Front Raise	10	2	60 seconds
Band Lateral Raise	10	2	60 seconds
Decline Sit-Ups	12	2	60 seconds

Week 2

Day 1

Exercise	Reps	Sets	Rest
Bodyweight Squat	8	3	2 minutes
Band Chest Press	8	3	2 minutes
Band Deadlift	8	3	2 minutes
Band Bent Over Row	8	3	2 minutes
Band Shoulder Press	10	3	2 minutes
Band Bicep Curl	12	2	60 seconds
Band Tricep Extension	12	2	60 seconds

Day 2

Exercise	Reps	Sets	Rest
Step-Ups	8	3	2 minutes
Push-Ups	8	3	2 minutes
Lunge	8	3	2 minutes
Pull-Ups	8	3	2 minutes
Band Lateral Raise	10	2	60 seconds
Standing Calf Raise	12	2	60 seconds
Lying Leg Raise	12	2	60 seconds

Day 3

Exercise	Reps	Sets	Rest
Bodyweight Squat	8	3	2 minutes
Band Chest Press	8	3	2 minutes
Split Squat	8	3	2 minutes
Band Bent Over Row	8	3	2 minutes
Band Front Raise	10	2	60 seconds
Band Lateral Raise	10	2	60 seconds
Decline Sit-Ups	12	2	60 seconds

Week 3

Day 1

Exercise	Reps	Sets	Rest
Bodyweight Squat	8	3	90 seconds
Band Chest Press	8	3	90 seconds
Band Deadlift	8	3	90 seconds
Band Bent Over Row	8	3	90 seconds
Band Shoulder Press	10	3	90 seconds
Band Bicep Curl	12	2	30 seconds
Band Tricep Extension	12	2	30 seconds

Day 2

Exercise	Reps	Sets	Rest
Step-Ups	8	3	90 seconds
Push-Ups	8	3	90 seconds
Lunge	8	3	90 seconds
Pull-Ups	8	3	90 seconds
Band Lateral Raise	10	2	90 seconds
Standing Calf Raise	12	2	30 seconds
Lying Leg Raise	12	2	30 seconds

Day 3

Exercise	Reps	Sets	Rest
Bodyweight Squat	8	3	90 seconds
Band Chest Press	8	3	90 seconds
Split Squat	8	3	90 seconds
Band Bent Over Row	8	3	90 seconds
Band Front Raise	10	2	90 seconds
Band Lateral Raise	10	2	30 seconds
Decline Sit-Ups	12	2	30 seconds

Week 4

Day 1

Exercise	Reps	Sets	Rest
Bodyweight Squat	10	3	90 seconds
Band Chest Press	10	3	90 seconds
Band Deadlift	10	3	90 seconds
Band Bent Over Row	10	3	90 seconds
Band Shoulder Press	12	3	90 seconds
Band Bicep Curl	15	2	30 seconds
Band Tricep Extension	15	2	30 seconds

Day 2

Exercise	Reps	Sets	Rest
Step-Ups	10	3	90 seconds
Push-Ups	10	3	90 seconds
Lunge	10	3	90 seconds
Pull-Ups	10	3	90 seconds
Band Lateral Raise	12	2	90 seconds
Standing Calf Raise	15	2	30 seconds
Lying Leg Raise	15	2	30 seconds

Day 3

Exercise	Reps	Sets	Rest
Bodyweight Squat	10	3	90 seconds
Band Chest Press	10	3	90 seconds
Split Squat	10	3	90 seconds
Band Bent Over Row	10	3	90 seconds
Band Front Raise	12	2	90 seconds
Band Lateral Raise	12	2	30 seconds
Decline Sit-Ups	15	2	30 seconds