Good routine? Improvement?

thesophierose

Cardio:

(20 second) Mountain climber.
(10 second) Rest.
(20 second) High Knees.
(10 second) Rest.
(20 second) Mountain Climber.
(10 second) Rest.
(20 second) High Knees.
(10 Second) Rest.
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(Repeat twice each set twice)

Squat jump w/ Kettle-bell. x12
Walking lunges with squat x12 each leg
Plank with leg life :30 second each leg.
Bridge with triceps extensions, hold bridge x12 each leg.
Reverse lunges with overhead press x12 each arm
Side lunge, leg lift :30 second

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Reverse inch worms x12
Dead life with squat x12
Oblique twist triceps dip x12
Lunge leg dip x12
V-sit :60 second
Russian twists x12 each side
Ab wheel x12

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Plank with lateral am raise x10 each side.
Shoulder press with resistance bands x10
Plyo push ups x10
tricep dips x10
Plank shoulder touch x10
Dumbbell hold :60 second

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/w kettlebell
Step out swing :60 second
Squat roater :30 second each side
Backward lunge with bicep curl :30 second each side
Push press :60 second.
High pull burpee ;30 second each
Spider Drags :30 second each side.

_________________________

Sumo squats 1 minute
Cross-overs x12 each leg.
High knees :60 minutes
Wall sit :60 minutes
Inch worms :60 minutes
Burpees :60 minutes.

__________________________

Yoga; cool down (5-10 minutes)

So on days where I can't make it to the gym , I was figuring out routines to do at home. Would this be a good place to start?

Fit_Natasha

Did you mean to do burpees for an hour????

thesophierose

Did you mean to do burpees for an hour????

I meant seconds!! LOL huge type fail.

ChrisLindsay9

Looks like a great workout program to me.

But it might be helpful to understand what you're trying to do so we can provide some feedback on improving your workout. Do you have a particularly strong focus on improving one area (losing bodyfat, building muscle, etc.) or are you trying to maintain a level of fitness? Are you training for anything or have interest in taking up a fitness sport or hobby?

thesophierose

Looks like a great workout program to me.

But it might be helpful to understand what you're trying to do so we can provide some feedback on improving your workout. Do you have a particularly strong focus on improving one area (losing bodyfat, building muscle, etc.) or are you trying to maintain a level of fitness? Are you training for anything or have interest in taking up a fitness sport or hobby?

I am in dire need to build muscle mass, especially in my shoulders and back. I made the mistake at the beginning of weight loss to do endless cardio and no strength training. But, I want to build muscle everywhere. Right now I am in a healthy BMI so I don't exactly have much to lose really. So I want a good routine that I can do everyday, to build, at home when I can't make it to the gym. I have dumbbells and kettle-bells, and resistance bands, also.

My stats would be:

Age: 18
Height: 5'4
Weight: 111lbs
LBM: 80%
BMI: 20%
BMR: 1212
TDEE: 1800