10 WEEK NO-GYM HOME WORKOUT PLANS

We got some new workout plans for you. If you are one of those that want to lose weight or gain muscle you should definitely check the plans. You don’t need equipment to do these exercises; all you need is  an hour daily and you’ll be fit as never before.

Workout plans instructions:

You should repeat these instructions two times if you are a beginner. For advanced people five times are enough with rest for 60 secs between the sets.

Monday

You need to do:

  • 20 squats
  • 15 second plank
  • 25 crunches
  • 35 jumping jacks
  • 15 lunges
  • 25 second wall sit
  • 10 sit ups
  • 10 butt kicks
  • 5 push ups

Tuesday

You need to do:

  • 10 squats
  • 30 second plank
  • 25 crunches
  • 10 jumping jacks
  • 25 lunges
  • 45 second wall sit
  • 35 sit ups
  • 20 butt kicks
  • 10 push ups

Wednesday

You need to do:

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

Thursday

You need to do:

  • 35 squats
  • 30 second plank
  • 20 crunches
  • 25 jumping jacks
  • 15 lunges
  • 60 second wall sit
  • 55 sit ups
  • 35 butt kicks
  • 20 push ups

Friday

You need to do:

    • 25 squats
    • 60 second plank
    • 30 crunches
    • 55 jumping jacks
    • 60 lunges
    • 45 second wall sit
    • 40 sit ups
    • 50 butt kicks
    • 30 push ups

Saturday and Sunday are the rest days!

Cardio for every of 12 days:

  1. 30 seconds sprint, 30 second jog, 5 times
  2. 35 seconds sprint, 45 second jog, 6 times
  3. 45 seconds sprint, 60 second jog, 7 times
  4. 50 seconds sprint, 45 second jog, 8 times
  5. 55 seconds sprint, 30 second jog, 7 times
  6. 60 seconds sprint, 45 second jog, 7 times
  7. 60 seconds sprint, 45 second jog, 6 times
  8. 65 seconds sprint, 60 second jog, 5 times
  9. 70 seconds sprint, 45 second jog, 6 times
  10. 75 seconds sprint, 30 second jog, 7 times
  11. 80 seconds sprint, 45 second jog, 8 times
  12. 100 seconds sprint, 30 second jog, 5 times

Important tips about this plan:

If you want to achieve your goal in the best way, you should devote at least half an hour daily. How the time passes you can drow this out to an hour daily. This doesn’t mean that you should do the workout all at once. You need to break the workout into sections and spred over the course of the day. Keep in mind that the sections should be no less than 10 minutes. In the beginning 2 days a week is enough and over time you should get up to 5 days a week.

Source: http://www.fitnessandpower.com

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