Hell's Kitchen - 6 Week Home Burning Workout
Burn baby, burn!
Welcome to Hell's Kitchen! You can literally do this home workout in your kitchen.
Why is it called Hells Kitchen? First of all because it's going to burn! Second; because it's 6 weeks, 6 days, 6 rounds! That's 666; the number of the beast.
Rest 45 seconds between rounds and maximum of 10 seconds between exercises.
So let's turn you into a beast! Are you ready?
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week 1
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week 2
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week 3
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week 4
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week 5
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week 6
DAy 1 - PULSE PUMPER
6 exercises, 6 ROUNDS, 45 Seconds break between rounds
Burpee
20 REPS
Jumping jacks
30 REPS
Push-up side walk
30 REPS
Jumping lunge
30 REPS
High knees
30 SEC
DAy 2 - BODY madness
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Spiderman push-ups
20 REPS
Walking plank
15 REPS EACH SIDE
Tricep kickback
30 REPS
Svend press
20 REPS
Straight arm pulldown
30 REPS
DAy 3 - Shoulder killer
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Straight arm pulldown
10 REPS
Reverse fly
30 REPS
Side raises
15 REPS EACH SIDE
Shoulder press
30 REPS
Bent over rear fly
30 REPS
DAy 4 - LOWER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Donkey kicks
20 REPS EACH SIDE
Pistol squat
10 REPS EACH SIDE
Glute bridge
30 REPS
Calf raises
30 REPS
Wall sits
30 SEC
DAy 5 - active core blast
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hand-walk push-up
20 REPS
Supermans
10 REPS
Russian twist
30 REPS
Wall sits
30 SEC
Plank
30 SEC
DAy 6 - UPPER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hammer curl
30 REPS
Reverse grip push-up
20 REPS
Pike push-up
30 REPS
Incline tricep press
30 REPS
Back row
30 REPS
DAy 1 - PULSE PUMPER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Burpee
20 REPS
Jumping jacks
30 REPS
Push-up side walk
30 REPS
Jumping lunge
30 REPS
High knees
30 SEC
DAy 2 - BODY madness
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Spiderman push-ups
20 REPS
Walking plank
15 REPS EACH SIDE
Tricep kickback
30 REPS
Svend press
20 REPS
Straight arm pulldown
30 REPS
DAy 3 - Shoulder killer
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Straight arm pulldown
10 REPS
Reverse fly
30 REPS
Side raises
15 REPS EACH SIDE
Shoulder press
30 REPS
Bent over rear fly
30 REPS
DAy 4 - LOWER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Donkey kicks
20 REPS EACH SIDE
Pistol squat
10 REPS EACH SIDE
Glute bridge
30 REPS
Calf raises
30 REPS
Wall sits
30 SEC
DAy 5 - active core blast
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hand-walk push-up
20 REPS
Supermans
10 REPS
Russian twist
30 REPS
Wall sits
30 SEC
Plank
30 SEC
DAy 6 - UPPER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hammer curl
30 REPS
Reverse grip push-up
20 REPS
Pike push-up
30 REPS
Incline tricep press
30 REPS
Back row
30 REPS
DAy 1 - PULSE PUMPER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Burpee
20 REPS
Jumping jacks
30 REPS
Push-up side walk
30 REPS
Jumping lunge
30 REPS
High knees
30 SEC
DAy 2 - BODY madness
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Spiderman push-ups
20 REPS
Walking plank
15 REPS EACH SIDE
Tricep kickback
30 REPS
Svend press
20 REPS
Straight arm pulldown
30 REPS
DAy 3 - Shoulder killer
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Straight arm pulldown
10 REPS
Reverse fly
30 REPS
Side raises
15 REPS EACH SIDE
Shoulder press
30 REPS
Bent over rear fly
30 REPS
DAy 4 - LOWER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Donkey kicks
20 REPS EACH SIDE
Pistol squat
10 REPS EACH SIDE
Glute bridge
30 REPS
Calf raises
30 REPS
Wall sits
30 SEC
DAy 5 - active core blast
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hand-walk push-up
20 REPS
Supermans
10 REPS
Russian twist
30 REPS
Wall sits
30 SEC
Plank
30 SEC
DAy 6 - UPPER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hammer curl
30 REPS
Reverse grip push-up
20 REPS
Pike push-up
30 REPS
Incline tricep press
30 REPS
Back row
30 REPS
DAy 1 - PULSE PUMPER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Burpee
20 REPS
Jumping jacks
30 REPS
Push-up side walk
30 REPS
Jumping lunge
30 REPS
High knees
30 SEC
DAy 2 - BODY madness
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Spiderman push-ups
20 REPS
Walking plank
15 REPS EACH SIDE
Tricep kickback
30 REPS
Svend press
20 REPS
Straight arm pulldown
30 REPS
DAy 3 - Shoulder killer
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Straight arm pulldown
10 REPS
Reverse fly
30 REPS
Side raises
15 REPS EACH SIDE
Shoulder press
30 REPS
Bent over rear fly
30 REPS
DAy 4 - LOWER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Donkey kicks
20 REPS EACH SIDE
Pistol squat
10 REPS EACH SIDE
Glute bridge
30 REPS
Calf raises
30 REPS
Wall sits
30 SEC
DAy 5 - active core blast
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hand-walk push-up
20 REPS
Supermans
10 REPS
Russian twist
30 REPS
Wall sits
30 SEC
Plank
30 SEC
DAy 6 - UPPER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hammer curl
30 REPS
Reverse grip push-up
20 REPS
Pike push-up
30 REPS
Incline tricep press
30 REPS
Back row
30 REPS
DAy 1 - PULSE PUMPER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Burpee
20 REPS
Jumping jacks
30 REPS
Push-up side walk
30 REPS
Jumping lunge
30 REPS
High knees
30 SEC
DAy 2 - BODY madness
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Spiderman push-ups
20 REPS
Walking plank
15 REPS EACH SIDE
Tricep kickback
30 REPS
Svend press
20 REPS
Straight arm pulldown
30 REPS
DAy 3 - Shoulder killer
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Straight arm pulldown
10 REPS
Reverse fly
30 REPS
Side raises
15 REPS EACH SIDE
Shoulder press
30 REPS
Bent over rear fly
30 REPS
DAy 4 - LOWER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Donkey kicks
20 REPS EACH SIDE
Pistol squat
10 REPS EACH SIDE
Glute bridge
30 REPS
Calf raises
30 REPS
Wall sits
30 SEC
DAy 5 - active core blast
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hand-walk push-up
20 REPS
Supermans
10 REPS
Russian twist
30 REPS
Wall sits
30 SEC
Plank
30 SEC
DAy 6 - UPPER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hammer curl
30 REPS
Reverse grip push-up
20 REPS
Pike push-up
30 REPS
Incline tricep press
30 REPS
Back row
30 REPS
DAy 1 - PULSE PUMPER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Burpee
20 REPS
Jumping jacks
30 REPS
Push-up side walk
30 REPS
Jumping lunge
30 REPS
High knees
30 SEC
DAy 2 - BODY madness
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Spiderman push-ups
20 REPS
Walking plank
15 REPS EACH SIDE
Tricep kickback
30 REPS
Svend press
20 REPS
Straight arm pulldown
30 REPS
DAy 3 - Shoulder killer
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Straight arm pulldown
10 REPS
Reverse fly
30 REPS
Side raises
15 REPS EACH SIDE
Shoulder press
30 REPS
Bent over rear fly
30 REPS
DAy 4 - LOWER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Donkey kicks
20 REPS EACH SIDE
Pistol squat
10 REPS EACH SIDE
Glute bridge
30 REPS
Calf raises
30 REPS
Wall sits
30 SEC
DAy 5 - active core blast
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hand-walk push-up
20 REPS
Supermans
10 REPS
Russian twist
30 REPS
Wall sits
30 SEC
Plank
30 SEC
DAy 6 - UPPER POWER
6 exercises, 6 ROUNDS, 45 SECONDS BREAK BETWEEN ROUNDS
Hammer curl
30 REPS
Reverse grip push-up
20 REPS
Pike push-up
30 REPS
Incline tricep press
30 REPS
Back row
30 REPS