[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-189914-105":53,"doc-detail-189914-en":127},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":120,"head_meta":122,"extra_data":124,"updated_unix":126},105,"en","haus-at-home-2-day-workout-program-2020-11","HAUS At Home 2 Day Workout Program 2020-11","","Home-based two-day workout program organized by day and week, detailing exercise movements alongside prescribed sets, repetitions, and hold times. The plan includes warm-up and cool-down segments, plus a circuit-style approach where each box is completed with linked video references. Progression spans multiple weeks, increasing work demands across lower-body, upper-body, core, and conditioning series, enabling structured training at home with clear timing.",{"@graph":63,"@context":119},[64,80,102],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/haus-at-home-2-day-workout-program-2020-11/189914/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/haus-at-home-2-day-workout-program-2020-11/189914.png","ImageObject",442,249,{"name":88,"@type":89},"Mali","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-09-29","2026-09-03",true,{"@type":98,"interactionType":99,"userInteractionCount":101},"InteractionCounter",{"@type":100},"ViewAction",7,{"@type":103,"mainEntity":104},"FAQPage",[105,111,115],{"name":106,"@type":107,"acceptedAnswer":108},"How is the workout program structured across days and weeks?","Question",{"text":109,"@type":110},"The plan is split into Day 1 and Day 2, with four weekly progressions (Week 1 through Week 4) for each day. Each week lists specific exercises and targets sets, reps, or timed holds.","Answer",{"name":112,"@type":107,"acceptedAnswer":113},"What training format does the program use for the exercise list with video links?",{"text":114,"@type":110},"It uses a circuit-style instruction: complete each box in a circuit, with exercise names paired to video links for guidance. This aligns the movements with the listed sets, reps, and timing.",{"name":116,"@type":107,"acceptedAnswer":117},"How does progression work from earlier weeks to later weeks?",{"text":118,"@type":110},"Across Weeks 1–4, the program increases the workload by adjusting repetitions or hold durations for many exercises (e.g., moving from lower reps/shorter holds toward higher reps/longer holds). Conditioning series and cool-down videos are repeated per day.","https://schema.org",{"og:url":78,"og:type":121,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":123,"canonical":78},"index,follow",{"doc_id":125,"site_id":56},189914,1788399933,{"code":4,"msg":5,"data":128},{"doc_id":125,"user_id":129,"nickname":88,"user_avatar":130,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":101,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":9,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":126,"read_time":4},2336475104362,"https://ap-avatar.wpscdn.com/avatar/22000c4c46a41b752dd?x-image-process=image/resize,m_fixed,w_180,h_180&k=1786595829695023868","| DAY 1 | WEEK 1 |  | WEEK 2 |  | WEEK 3 |  | WEEK 4 |  |  | DAY 2 | WEEK 1 |  | WEEK 2 |  | WEEK 3 |  | WEEK 4 |  |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| EXERCISES | SETS X REPS | LBS | SETS X REPS | LBS | SETS X REPS | LBS | SETS X REPS | LBS |  | EXERCISES | SETS X REPS | LBS | SETS X REPS | LBS | SETS X REPS | LBS | SETS X REPS | LBS |\n| Split Stance Jumps With Exchange | 3 x 10 per side |  | 3 x 12 per side |  | 4 x 10 per side |  | 4 x 12 per side |  |  | Broad Jumps | 3 x 10 |  | 3 x 12 |  | 4 x 10 |  | 4 x 12 |  |\n| Ankle Rocking | 2 x 10 per ankle |  | 2 x 10 per ankle |  | 2 x 10 per ankle |  | 2 x 10 per ankle |  |  | Worlds Greatest Stretch | 2 x 3 per side |  | 2 x 3 per side |  | 2 x 3 per side |  | 2 x 3 per side |  |\n| Dumbbell Goblet Squat | 3 x 10 |  | 3 x 8 |  | 4 x 6 |  | 4 x 4 |  |  | Dumbbell Goblet RFE Split Squats | 3 x 10 per side |  | 3 x 8 per side |  | 4 x 6 per side |  | 4 x 4 per side |  |\n| 1 Leg Glute Bridge With Hip Flexion | 3 x 10 per side |  | 3 x 12 per side |  | 4 x 10 per side |  | 4 x 12 per side |  |  | Crawl Position Hip Abduction | 3 x 10 per side |  | 3 x 12 per side |  | 4 x 10 per side |  | 4 x 12 per side |  |\n| Dumbbell 1 Leg Stiff Leg Deadlift | 3 x 10 per side |  | 3 x 8 per side |  | 4 x 6 per side |  | 4 x 4 per side |  |  | 2 Leg Calf Raise | 3 x 16 |  | 3 x 20 |  | 4 x 16 |  | 4 x 20 |  |\n| Shoulder Press ‐ Tall Kneeling | 3 x 10 per side |  | 3 x 8 per side |  | 4 x 6 per side |  | 4 x 4 per side |  |  | Dumbbell 1‐Arm Bent Over Row | 3 x 10 per side |  | 3 x 8 per side |  | 4 x 6 per side |  | 4 x 4 per side |  |\n| Prone Y, W, T, A ‐ Hold At Each Position | 3 x :10 sec holds |  | 3 x :12 sec holds |  | 4 x :10 sec holds |  | 4 x :12 sec holds |  |  | Plank Walk Out | 3 x 10 |  | 3 x 8 |  | 4 x 6 |  | 4 x 4 |  |\n| Plank Position Shoulder Taps | 3 x 10 per side |  | 3 x 12 per side |  | 4 x 10 per side |  | 4 x 12 per side |  |  | Sit Through | 3 x 10 per side |  | 3 x 12 per side |  | 4 x 10 per side |  | 4 x 12 per side |  |\n| Plank Elbow Supported | 3 x :30 sec |  | 3 x :40 sec |  | 4 x :30 sec |  | 4 x :40 sec |  |  | Lateral Plank | 3 x :30 sec per side |  | 3 x :40 sec per side |  | 4 x :30 sec per side |  | 4 x :40 sec per side |  |\n| Side Lying Curl Up | 3 x :30 sec per side |  | 3 x :40 sec per side |  | 4 x :30 sec per side |  | 4 x :40 sec per side |  |  | Flutter Kicks | 3 x :30 sec |  | 3 x :40 sec |  | 4 x :30 sec |  | 4 x :40 sec |  |\n| 1 Leg Lowers | 3 x 10 per side |  | 3 x 12 per side |  | 4 x 10 per side |  | 4 x 12 per side |  |  | Weighted Sit Up To Press | 3 x 10 |  | 3 x 12 |  | 4 x 10 |  | 4 x 12 |  |\n| Conditioning Series 1 | complete video |  | complete video |  | complete video |  | complete video |  |  | Conditioning Series 2 | complete video |  | complete video |  | complete video |  | complete video |  |\n| Cool Down | complete video |  | complete video |  | complete video |  | complete video |  |  | Cool Down | complete video |  | complete video |  | complete video |  | complete video |  |\n\n| EXERCISES-Complete Each Box In A Circuit | VIDEO LINKS |  | EXERCISES-Complete Each Box In A Circuit | VIDEO LINKS |\n| --- | --- | --- | --- | --- |\n| Split Stance Jumps With Exchange | [https://www.youtube.com/watch?v=2WW4E2-BaKs](https://www.youtube.com/watch?v=2WW4E2-BaKs) |  | Broad Jumps | [https://www.youtube.com/watch?v=cTSsKzQ9zEg](https://www.youtube.com/watch?v=cTSsKzQ9zEg) |\n| Ankle Rocking | [https://www.youtube.com/watch?v=-ZxPbACyOjc](https://www.youtube.com/watch?v=-ZxPbACyOjc) |  | Worlds Greatest Stretch | [https://www.youtube.com/watch?v=7dduBKJ5JyI](https://www.youtube.com/watch?v=7dduBKJ5JyI) |\n| Dumbbell Goblet Squat | [https://www.youtube.com/watch?v=yVZkRtapqVM](https://www.youtube.com/watch?v=yVZkRtapqVM) |  | Dumbbell Goblet RFE Split Squats | [https://www.youtube.com/watch?v=WPetvdZJnQ8](https://www.youtube.com/watch?v=WPetvdZJnQ8) |\n| 1 Leg Glute Brid","cbCairice3xinaDl","https://ap.wps.com/l/cbCairice3xinaDl","pdf",203653,"English","# Day 1\n## Week 1\n## Week 2\n## Week 3\n## Week 4\n# Day 2\n## Week 1\n## Week 2\n## Week 3\n## Week 4\n# Circuit Video Links\n## Exercises-Complete Each Box In A Circuit\n# Cool Down","[{\"question\":\"How is the workout program structured across days and weeks?\",\"answer\":\"The plan is split into Day 1 and Day 2, with four weekly progressions (Week 1 through Week 4) for each day. Each week lists specific exercises and targets sets, reps, or timed holds.\"},{\"question\":\"What training format does the program use for the exercise list with video links?\",\"answer\":\"It uses a circuit-style instruction: complete each box in a circuit, with exercise names paired to video links for guidance. This aligns the movements with the listed sets, reps, and timing.\"},{\"question\":\"How does progression work from earlier weeks to later weeks?\",\"answer\":\"Across Weeks 1–4, the program increases the workload by adjusting repetitions or hold durations for many exercises (e.g., moving from lower reps/shorter holds toward higher reps/longer holds). Conditioning series and cool-down videos are repeated per day.\"}]","HAUS At Home 2 Day Workout Program 2020-11 | PDF"]