10 Week ( 2 and a half months ) No-Gym Home Workout Plan! 100% EFFICIENT !!!

 

Rules:

  • drink a lot of water or infused water
  • choose the right time of the day to exercise and of course to choose the start day
  • have a regular exercising.

 

Week plan:

Monday

  • 20s squats (20)
  •  25s wall sit
  • 15s plank
  • 5s push-ups
  • 25s  jumping jacks
  • 35s crunches
  • 15s  lunges
  • 10s  sit ups
  • 10s butt kicks

Tuesday

  • 10 squats
  • 20  crunches
  • 35  sit ups
  • 15s  wall sit
  • 30s  plank
  • 20  butt kicks
  • 10s jumping jacks
  • 10s push-ups
  • 25s lunges

Wednesday

  • 15s squats
  • 30s  sit ups
  • 30s crunches
  • 35s  wall sit
  • 50s  jumping jacks
  • 25s  butt kicks
  • 25s  lunges
  • 40s plank
  • 10s push-ups

Thursday

  • 35s squats
  • 50s sit ups (50)
  • 60s  wall sit
  • 35s  butt kicks
  • 25s jumping jacks
  • 20s  crunches
  • 15s  lunges
  • 30s plank
  • 20s  push-ups

Friday

  • 25s squats – crunches
  • 60s lunges
  • 55s  jumping jacks
  • 45s wall sits
  • 50s  butt kicks
  • 40s  sit ups
  • 60s plank
  • 40s push-ups

Cardio

Week 1

– 30 second sprint, 30-second jog (repeat five times)

Week 2

– 35-second sprint, 45-second jog (repeat six times)

Week 3

– 45-second spring, 60-second jog (repeat seven times)
Week 4

– 50-second sprint, 45-second jog (repeat eight times)
Week 5

– 55-second sprint, 30-second jog (repeat seven times)
Week 6

– 60-second sprint, 45-second jog (repeat six times)
Week 7

– 65-second sprint, 60-second jog (repeat five times)
Week 8

– 70-second sprint, 45-second jog (repeat six times)
Week 9

– 75-second sprint, 30-second jog (repeat seven times)
Week 10 

– 80-second sprint, 45-second jog (repeat eight times)

Three times a week  45 minutes to 1 hour  will be enough.

Live healthy and amazing.Stay fit !!!

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