working out from home means that you re responsible for the whole plan which days will you be doing cardio or a full body workout what exercises should you do how many reps of each how often should you rest yes the pressure is real but we are here to help you make the best home workout program choice for you we ve put together a homework plan to help you reach your fitness goals and you can purchase the equipment mentioned in this blog at any of our stores a four days home workout plan equipment you ll need dumbbells a skipping rope a medicine ball yoga matt let s get started mondaywarm up 5 mins of skipping workout amrap as many rounds as possible in 20 mins1 burpees 10 reps 2 crunches 20 reps 3 plank 30 secs 4 kneeling press ups 40 reps 5 lunges 50 reps 6 running on the spot 60 secs tuesdaywarm up 10 min light jog workout amrap in 15 mins 1 running on the spot with high knees 100 reps 2 bicycle crunches 80 secs 3 supermans 60 reps 4 sumo squats 40 reps 5 lying leg raises 20 reps wednesdaywarm up 5 min light jog cardio run as far as you can in 30 mins alternating between a 1 min sprint and a 2 min jog thursday or fridaywarm up 5 mins of skipping workout complete the following circuit 5 times 1 lying leg raises 1 min 2 lunges 1 min 3 sumo squats 1 min 4 running on the spot with butt kicks 1 min