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New year, new fitness goals—or maybe just a solid plan to bounce back from one (or twenty) too many Christmas cookies last month (no judgment, I’m right there with you). If you’re looking for a workout you can actually stick with, Khloe Kardashian’s Monday-Friday routine is your new best friend.
The best part? No fancy equipment, no gym memberships, and no excuses—this workout, designed by celebrity trainer Coach Joe, is totally doable at home. So grab your water bottle, clear a little floor space, and let’s do this.
MONDAY ROUTINE:
Set 1:
- 1-minute jumping rope
- 30-second plank
*repeat 5 times
Set 2:
- 30-second holding squat (back against the wall)
- 10 squat jumps
*repeat 5 times
Set 3:
- 10 push-ups (knees on the ground if needed)
- 10 mountain climbers (left leg/right leg is one rep)
- *5 sets
- 30-second rest
- 30-second dip side planks (move your hips from side to side in plank position)
- 20 crunches
*repeat 4 times
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TUESDAY ROUTINE:
Set 1:
30-second quick step-ups (alternating each leg)
30-second shadow boxing (with your hand at your eye level)
*repeat 4 times
Set 2:
10 back lunges (on each side)
10 split squats (on each side)
*repeat 4 times
30-second rest
Set 3:
15 dips (hands on a bench/chair/couch with your legs straight, bend on your knees if it’s too hard)
20-second push-ups with a hold (halfway down on your knees if it’s too hard)
*repeat 4 times
Set 4:
30-second hip thrusts (don’t push your hips too high and squeeze your butt at the end)
30-second single-leg hip thrusts (on each leg)
Perform both exercises in a row
*repeat 4 times
30-second rest
WEDNESDAY ROUTINE:
*Khloé uses one day of the week to do Pilates or basic cardio by herself
Here's a few recommendations if you aren't sure what to do this day.
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THURSDAY ROUTINE:
Set 1:
30-second high knee jumps
30-second lateral and front raise jumps (30 seconds with your arms straight frontal raise and 30 seconds with your arms straight lateral raise)
*repeat 4 times
Set 2:
15 push-ups
30-second shoulder tap plank (in a plank position with your hands on the ground, left-hand reach for the right shoulder, and then repeat on the opposite side)
*repeat 4 times
Set 3:
10 kneel-to-squat (starting from a kneeling position, bring one foot after the other forward into a squat position, stay low—don’t stand up—and then from this low squat position go back on your knees)
*repeat 4 times (start with your right side and left foot on the ground and then alternate)
Set 4:
30-second side planks (on each side)
30 seconds of alternated bicycle crunches
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FRIDAY ROUTINE:
Set 1:
10 inchworm push-ups (starting standing up, bend over to reach the ground with your hands, and from there hand-walk to push-up position, do one push up, and then hand-walk back to the standing position)
30 seconds jumping jacks (clap your hands above your head)
*repeat 4 times
Set 2:
10 alternated split squat jumps
15 seconds split squats with a hold (hold on each side, with the back knee as close to the ground as possible)
*repeat 4 times
Set 3:
30 seconds of crossed mountain climbers (with the right knee moving toward the left elbow and the left knee toward the right elbow)
30 seconds of back extensions (superman position, laying on the ground on your stomach, core engaged, legs straight with your knees off the ground and your hand off the ground too)
*repeat 4 times
Set 4:
10 burpees (without push-up and go as fast as you can)
*repeat 4 sets for a minute each
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If you are not familiar with something YouTube is a fantastic resource for examples and even full workouts.
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