Call her Coach KoKo, because today (with the help of her trainer, Joel Bouraima, aka Coach Joe), we’re sharing how to recreate Khloé’s Monday through Friday workout routine at home without access to a gym.
We’ll let Coach Joe take it from here and walk us through her modified weekday fitness schedule.
“Let me start by saying that no matter what time Khloé and I are working out, she’s always at the gym 30 minutes before to stretch and warm up, that way we really have a full hour of exercising together. And yes, even when we start at 6 a.m., she’s in her gym at 5:30 a.m. stretched and ready for me.
All the workouts that I’m sharing below are exercises that I do with Khloé—that said, she has a professional gym in her home (with full equipment and weights), so I adjusted and modified each session for Poosh readers to be able to recreate the workouts in their home with minimal to zero workout equipment.”
Set 1:
1-minute jumping rope
30-second plank
*repeat 5 times
30-second rest
Set 2:
30-second holding squat (back against the wall)
10 squat jumps
*repeat 5 times
30-second rest
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
Set 1:
30-second quick step-ups (alternating each leg)
30-second shadow boxing (with your hand at your eye level)
*repeat 4 times
30-second rest (if needed; otherwise, repeat in a row)
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
30-second rest
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
*Khloé uses one day of the week to do Pilates or basic cardio by herself
Set 1:
30-second high knee jumps (knees at the hips level)
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
30-second rest
Set 2:
15 push-ups (5 wide stance, 5 regular stance, 5 close stance, knees on the ground if needed)
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
30-second rest
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)
30-second rest
Set 4:
30-second side planks (on each side)
30 seconds of alternated bicycle crunches
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
30-second rest
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
30-second rest
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
30-second rest
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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