At Home Workouts

John Kline

John Kline is a certified personal trainer and certified body building specialists. He is a combat veteran serving 10 years in the United States Marine Corps. He is currently serving our community as a patrol sergeant.


Day 1: Chest/Triceps

  • Pushups: 3 sets 20-25 reps
  • Incline pushups: 3 sets 15 reps (6 second hold ever 5th rep)
  • Decline pushups: 3 sets 15 reps (3 second decent each reps)
  • Diamond pushups: 3 sets 10 reps
  • Midway pause reps: 2 sets 30 second holds
  • One arm elevated pushups: 3 sets 10 reps per arm
  • Narrow pushup: 3 sets till failure
  • Tricep extensions: 3 sets 10-15 reps
  • Bench Dip: 3 sets till failure
  • Ab crunches: 4 sets 25 reps
  • Flutter kicks: 4 sets 15 reps


Day 2: Back/Biceps

  • Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
  • Y Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
  • W Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
  • T Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
  • Pullup Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
  • Isometric Bicep curl: 3 sets for 15 seconds (ensure you’re really engaging your biceps)
  • Isometric Hammer curl: 3 sets for 15 seconds (ensure you’re really engaging your biceps)
  • Reverse crunch: 4 sets 15 reps
  • Elbow planks: 4 sets 30 seconds

Day 3: Legs

  • Body weight squat: 4 sets 20-25 reps
  • Walking Lunges + Squat: 4 sets of 10 reps (one per leg and one squat)
  • Around the world lunges: 4 sets 10 reps (one rotation is one rep)
  • Bulgarian split squats superset with pulse squats: 3 sets 10 reps (per leg of split squats), 15 pulse squats.
  • Ab crunch: 4 sets 25 reps
  • Laying leg raise: 4 sets 10-15 reps

Day 4: Shoulders/triceps:

  • Pike press: 4 sets 15 reps
  • Crab walks: 4 sets 40 feet (measure 20 feet go there and back)
  • Shoulder taps: 4 sets 30-45 seconds
  • Isometric side lateral raise: 4 sets 20 seconds holds
  • Narrow pushup: 3 sets till failure
  • Tricep extensions: 3 sets 10-15 reps
  • Bench Dip: 3 sets till failure
  • Ab crunches: 4 sets 25 reps
  • Flutter kicks: 4 sets 15 reps

Day 5: Circuit:

*THESE ARE TO BE PERFORMED WITH NO REST, THIS EQUALS 1 SET. YOU WILL DO A TOTAL OF 4 SETS*

  • Jumping jacks: 50 reps
  • High Knee’s: 30 seconds
  • Burpees: 10-15 reps
  • Pushups: 20 reps
  • Cross body Mountain Climbers: 30 seconds
  • Plank Jacks: 30 seconds
  • Ab crunch: 20 reps
  • Reverse crunch: 20 reps
  • Lying leg lifts: 12 reps
  • Flutter kicks: 30 seconds
  • Elbow planks: 30 seconds

Days 6 & 7: Active rest

If you feel like doing some exercises from the list above go for it. You’ve earned a little break but I still want you staying active. This being said no crazy amounts of push ups or crunches just a jog or swim if you have a pool.