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Motive: The Home Athlete’s Plan

home workout plan

Motive: The Home Athlete’s Plan

The 30 day schedule updates with new workout routines every month so you never get bored! HASfit’s Motive mixes it up with multiple fitness styles including H.I.I.T., weight training, calisthenics, martial arts, power yoga, and more to help you avoid plateaus and achieve optimum results.

It’s the perfect fit for intermediate through advanced trainees. Get in the best shape of your life using quick and efficient workouts that can be done anywhere, anytime.

Use this home workout plan to become the best version of you:

  • – Burn fat and build lean muscle at the same time
  • – Gain strength and athleticism
  • – Increase cardiovascular and muscular endurance
  • – Improve balance, stability, flexibility, and mobility

Click here for more info on which program is right for you.


Click here to get the HASfit Guide to Losing Fat, Muscle Building Meal Plan, Vegetarian Meal Plan, or Vegan Meal Plan.


Find the current day of the month on the calendar to begin (it’s okay to start in the middle of a month). Start with the warm up exercises and then complete each routine on a given day. Optionally, complete the cool down to reduce soreness and improve flexibility.

You’re encouraged to adjust the routines and plan to your specific needs and goals. Use the modifications to decrease the difficulty. Increase the difficulty by using heavier weights.


The work and rest days may be moved around to adapt to your schedule, but be sure to take 2 rest days per week. Your body needs rest to recover.


This home workout plan does not require equipment; however, we strongly suggest you purchase a pair of dumbbells. The weight you use will be totally dependent on your fitness level, but most will use between 5lbs – 20lbs (2kg – 9kg).

If you don’t have access to dumbbells, then you may utilize food cans or water bottles. You may also want an exercise mat for comfort.


Support HASfit here

August 2017: Share your workouts using #HASfit

Access past 2017 calendars: January, February, March, April, May, June, July

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 ___ ___ August 1st: 30 Minute Tabata Cardio without Equipment OFF 30 Minute Full Body Workout for Strength 20 Minute Cardio, Strength, Kickboxing, Abs OFF
Week 2 25 Min Cardio Abs Workout without Equipment 40 Minute HIIT Workout for People Who Get Bored 10 Minute Ab Workout
30 Minute Full Body Stretching
OFF 30 Minute Home Leg Workout w/ Dumbbells 30 Minute Chest and Triceps OFF
Week 3 30 Minute Back and Biceps 30 Minute Cardio HIIT for People Who Get Bored Easily 30 Minute Tabata with Weights OFF 15 Minute Intense Abs
CLASSIC: 17 Minute Static Stretching
45 Minute Strength Training OFF
Week 4 30 Minute Dumbbell Arm Workout 30 Minute Tabata with Weights CLASSIC: 20 Minute HIIT with Dumbbells
8 Minute Cool Down
OFF 35 Minute No Equipment Lower Body 30 Minute No Equipment Upper Body OFF
Week 5 35 Minute Strength Training 10 Minute Abs
20 Minute Mobility and Flexibility Routine
45 Minute HIIT Strength + Cardio OFF August 31st: 30 Minute Tabata Cardio without Equipment Move on to the next month… ___