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.


The Motive program is designed to compliment our Eating For Life diet guide. If you’re not eating the right foods for your goal, then it doesn’t matter how hard you exercise because you’re not going to see results.

Eating For Life will teach you how to eat the foods you love while getting the results you need.

*Limited time offer* Use the discount code: “Tribe20” at checkout for 20% off the ebook


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.



Follow along on the HASfit app!

Free Download for iPhone / iPad

Free Download for Android

July 2018: Share your workouts and results using #HASfit or #HASfitTribe

Access past calendars: 2018 January, February, March, April, May, June

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 July 1st: 30 Minute Cardio HIIT without Equipment 45 Minute Weight Training + Abs 15 Minute Standing Abs Workout
30 Minute Full Body Stretch Routine
OFF 45 Minute HIIT Tabata Workout with Weights 40 Minute Chest and Triceps OFF
Week 2 45 Minute Butt and Legs Workout 12 Minute Full Body Dynamic Stretch
30 Minute Back and Biceps
40 Minute Cardio Kickboxing OFF 30 Minute Tabata with Weights 30 Minute Fat Burning Cardio OFF
Week 3 30 Minute HIIT Tabata with Weights 45 Minute Strength Training 10 Minute Abs
20 Minute Mobility and Flexibility Routine
OFF 40 Min Tabata Cardio HIIT Workout 28 Minute Total Body Strength OFF
Week 4 40 Min Total Body Workout with Weights 30 Minute Tabata Cardio without Equipment 10 Minute Abs Workout
30 Minute Full Body Stretching
OFF 35 Min HIIT Workout for People Who Get Bored Easily 30 Minute HIIT at Home with Dumbbells OFF
Week 5 30 Minute Home Leg Workout w/ Dumbbells 35 Minute Upper Body Workout w/ Dumbbells July 31st: 30 Minute Cardio at Home Workout without Equipment August 1st: Move on to the next month ___ ___ ___