How to Recreate Khloé’s Monday-Friday Workout Routine at Home

call the Koko Coachbecause today (with the help of his trainer, Joel Bouraima, alias Coach Joe), we share how to recreate Khloé’s weekday workout routine at home without access to a gym.

We’ll let Coach Joe take the reins from here and guide us through his modified weekday fitness program.

“Let me start by saying that no matter what time Khloé and I work out, she is always at the gym 30 minutes early to stretch and warm up, that way we really get a full hour of working out together. And yes, even when we start at 6 am, she’s in her gym by 5:30 am stretched out and ready for me.

All the workouts I share below are exercises I do with Khloé, that being said, she has a professional gym in her house (with full equipment and weights), so I tweaked and modified each session so Poosh readers could recreate the workouts. at home with minimal or no training equipment.”

Series 1:
1 minute jump the rope
30 second plank
*repeat 5 times
30 second break

Set 2:
30-second squat (back against wall)
10 jump squats
*repeat 5 times
30 second break

Set 3:
10 push-ups (knees on the floor if necessary)
10 climbers (left leg/right leg is one rep)
* 5 games
30 second break
30-Second Dip Side Planks (Move hips from side to side in plank position)
20 sit-ups
*repeat 4 times

Series 1:
Quick 30-second step-ups (alternating each leg)
30-second shadow boxing (hand at eye level)
*repeat 4 times
30-second rest (if needed, otherwise repeat back-to-back)

Set 2:
10 back lunges (each side)
10 split squats (each side)
*repeat 4 times
30 second break

Set 3:
15 dips (hands on a bench/chair/sofa with legs straight, bend at the knees if too difficult)
20-second push-ups with hold (to mid-knee if too hard)
*repeat 4 times
30 second break

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)
Do both exercises in a row.
*repeat 4 times
30 second break

*Khloé uses one day of the week to do pilates or basic cardio alone

Series 1:
30-second high knee jumps (knees to hip level)
30-second lateral and front-raising jumps (30 seconds straight arms front raise and 30 seconds straight arms lateral raise)
*repeat 4 times
30 second break

Set 2:
15 push-ups (5 in wide position, 5 in normal position, 5 in closed position, with knees on the floor if necessary)
30-second shoulder touch plank (in a plank position with your hands on the floor, reach your right shoulder with your left hand, then repeat on the opposite side)
*repeat 4 times
30 second break

Set 3:
10 kneeling to squatting (starting from a kneeling position, bring one foot after the other forward into a squatting position, stay low, do not stand up, and then from this low squatting position, kneel again)
*repeat 4 times (start with right side and left foot on floor then alternate)
30 second break

Set 4:
30-second side planks (each side)
30 seconds of alternating bicycle crunches

Series 1:
10 worm push-ups (starting standing, squat down to reach the floor with your hands, and from there, walk your hands to push-up, do a push-up, then walk your hands back to standing)
30-second jumping jacks (clap your hands above your head)
*repeat 4 times
30 second break

Set 2:
10 alternating split jump squats
15 seconds of split squats with hold (hold on each side, with rear knee as close to the ground as possible)
*repeat 4 times
30 second break

Set 3:
30 seconds of crossed mountain climbers (with the right knee moving towards the left elbow and the left knee towards the right elbow)
30 seconds of back extensions (superman position, lying face down on the floor, core engaged, legs straight with knees off the floor and hand also raised)
*repeat 4 times
30 second break

Set 4:
10 burpees (no push-ups and go as fast as you can)
*repeat 4 series of one minute each

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