10 Week No-Gym Home Workout Plan!

For people who want to get fit, gain muscle and lose weight here we offer you a challenge workout plan for women and men. You have no need to visit a gym because you can do it at your home.10 Week No-Gym Home Workout Plan!It is about a ten-week challenging workout plan that will help you to achieve the perfect body-shape that you have always wanted.

10 Week No-Gym Home Workout Plan!

Follow these steps:

At first, you should drink a lot of water or infused water. You should choose the right time of the day to exercise and of course to choose the start day. You should also have a regular exercising.

This is the ten-week workout plan:

–Monday:

Twenty squats; fifteen-second plank; twenty-five crunches; thirty-five jumping jacks; fifteen lunges; twenty-five second wall-sit; ten sit-ups; ten butt-kicks and five push-ups

-Tuesday:

Ten squats; thirty-second plank; twenty crunches; ten jumping jacks; twenty-five lunges; forty-five second wall-sit; thirty-five sit-ups; twenty butt-kicks; ten push ups

-Wednesday:

Fifteen squats; forty-second plank; thirty crunches; fifty jumping jacks; twenty-five lunges; thirty five-second wall-sit; thirty sit-ups; twenty-five butt-kicks; and ten push-ups

-Thursday:

Thirty-five squats; thirty-second plank; twenty crunches; twenty-five jumping jacks; fifteen lunges; sixty-sec. wall-sit; fifty sit-ups; thirty-five butt-kicks; and twenty push-ups;
-Friday:

Twenty-five squats; sixty-sec. plank; thirty crunches; fifty-five jumping jacks; sixty lunges; 45-sec. wall-sits; forty sit-ups; fifty butt-kicks; and thirty push-ups

Saturday and Sunday – rest day

Cardio- by week:

1st– Thirty sec. sprint and thirty sec. jog /5x;
2nd– 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;
4th-50 sec. sprint and 45 sec. jog /8x;
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x

For people who want to get fit, gain muscle and lose weight here we offer you a challenge workout plan for women and men. You have no need to visit a gym because you can do it at your home.10 Week No-Gym Home Workout Plan!It is about a ten-week challenging workout plan that will help you to achieve the perfect body-shape that you have always wanted.

It's only fair to share...
Share on FacebookShare on Google+Pin on PinterestTweet about this on Twitter
Share on LinkedInShare on RedditEmail this to someone

Check Also

Vitamin B12 is one of those things that most of us barely think about – yet if we’re not getting enough, it can lead to some serious issues. A report in the American Journal of Clinical Nutrition says that approximately 6% of people aged 60+ are vitamin B12 deficient in the United Kingdom and the United States.

6 Signs You Might Have a B12 Deficiency

Vitamin B12 is one of those things that most of us barely think about – …

Leave a Reply

Your email address will not be published. Required fields are marked *