Sunday, January 12, 2020
Abs, weight loss, building muscle or getting in shape, see our 10 week training plan for men and women of all levels, which can be done at home without equipment.
A workout plan by your home comes with many benefits. Not only does it save you the time them takes to drive to a gym, them too saves the cost of a gym membership.
If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.
Workout Plan Instructions:
Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.
MONDAY
- Squat: 20 repeats
- Plank: 15 second
- Crunches: 25 repeats
- Jumping Jack: 35 repeats
- Lunge: 15 repeats
- Wall Sit: 25 second
- Sit Up: 10 repeats
- Butt Kick: 10 repeats
- Push Up: 5 repeats
TUESDAY
- Squat: 10 repeats
- Plank: 30 second
- Crunches: 25 repeats
- Jumping Jack: 10 repeats
- Lunge: 10 repeats
- Wall Sit: 45 second
- Sit Up: 35 repeats
- Butt Kick: 20 repeats
- Push Up: 10 repeats
WEDNESDAY
- Squat: 15 repeats
- Plank: 40 second
- Crunches: 30 repeats
- Jumping Jack: 50 repeats
- Lunge: 25 repeats
- Wall Sit: 35 second
- Sit Up: 30 repeats
- Butt Kick: 25 repeats
- Push Up: 10 repeats
THURSDAY
- Squat: 35 repeats
- Plank: 30 second
- Crunches: 20 repeats
- Jumping Jack: 25 repeats
- Lunge: 15 repeats
- Wall Sit: 60 second
- Sit Up: 55 repeats
- Butt Kick: 35 repeats
- Push Up: 20 repeats
FRIDAY
- Squat: 25 repeats
- Plank: 60 second
- Crunches: 30 repeats
- Jumping Jack: 55 repeats
- Lunge: 60 repeats
- Wall Sit: 45 second
- Sit Up: 40 repeats
- Butt Kick: 50 repeats
- Push Up: 30 repeats
SAT/SUN
REST DAY
Cardio by week:
- 1- Sprint: 30-second, Jog: 30-second (x5)
- 2- Sprint: 35-second, Jog: 45-second jog (x6)
- 3- Sprint: 45-second, Jog: 1-minute jog (x7)
- 4- Sprint: 50-second, Jog: 45-second jog (x8)
- 5- Sprint: 55-second, Jog: 30-second jog (x7)
- 6- Sprint: 1-minute, Jog: 45-second jog (x6)
- 7- Sprint: 65-second, Jog: 1-minute jog (x5)
- 8- Sprint: 70-second, Jog: 45-second jog (x6)
- 9- Sprint: 75-second, Jog: 30-second jog (x7)
- 10- Sprint: 80-second, Jog: 45-second jog (x8)
Now you’ve everything you need at your disposal to start a no gym no equipment workout plan.
Remember to pair the day’s exercises with that week’s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle very fast.
Benefits of regular physical activity:
– Keeps your body fit and able
– Increases sex drive and satisfaction
– Boosts your immune system and mental health
– Reduces stress, risk of heart attack and cancer
– Gives you confidence and has anti-ageing effects
– Keeps your mind sharp,
– Prolongs your life and Makes you feel happier
– Helps you to lose weight, Lowers high blood pressure and risk of diabetes
Devote time to exercising: You’ll want to set your goal for workout at least ½ an hour a day. Slowly, over time, you should draw this out to 1 hour. These time period, however, can be broken up into sections and spread over the course of the day, however, those sections should be no less than 10 minutes. When you begin, exercise at least 2 days a week. Over time you should stretch this out to up to 5 days a week.
Hydrate: Drink lots of water before you exercise. Your body will need the water to help your muscles work and also to help you sweat. If you are dehydrated before you start, just think about how you will feel afterward!
Listening to music: while you work out can be a great way to keep you amused and motivated. It is the Eye of the Tiger!
Do not push yourself too hard: Try to increase the difficulty after about 2 weeks of doing exercises.
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