10 Week No-Gym Home Workout Plan

If you want to lose surplus weight, gain muscle, or get in shape, then this both female and male workout plan is the right choice for you. Hence, you can do these workouts at the comfort of your own home, and, what’s more, you need no additional equipment!

Just follow these steps:


  • Drink a lot of water or infused water
  • Choose the time of the day when you will exercise
  • Pick a start date
  • Exercise regularly

THE WORKOUT PLAN

Monday


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


Tuesday


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

Wednesday


  • 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


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

Friday



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

Saturday/Sunday- rest

Cardio – by week


  • 30 second sprint, 30 second jog (5x)
  • 35 second sprint, 45 second jog (6x)
  • 45 second sprint, 60 second jog (7x)
  • 50 second sprint, 45 second jog (8x)
  • 55 second sprint, 30 second jog (7x)
  • 60 second sprint, 45 second jog (6x)
  • 65 second sprint, 60 second jog (5x)
  • 70 second sprint, 45 second jog (6x)
  • 75 second sprint, 30 second jog (7x)
  • 80 second sprint, 45 second jog (8x)


Comments

Post a Comment

Popular posts from this blog

Do You Want Firmer Breasts? Don’t Miss These 6 Tips

Image
Do you want firmer breasts? Besides having good posture and doing exercises specific to the area, if you want firmer breasts you'll need to adopt some new habits and eat well. Breasts are one of the female form’s most attractive features, but unfortunately they tend to change over time. Hormonal activity, sudden weight loss or gain, and even breastfeeding can be factors in sagging breasts, stretch marks, and other issues. This, along with the loss of elasticity that comes with the aging process, is a big obstacle to keeping them firm for a long time. While it’s normal to see some sagging after you turn 40, sometimes the process is accelerated by neglecting your muscles and skin. That said, it’s important to take special precautions and try to apply them every day, from early on. Since many people don’t know what they can do to help, we’ll share with you a series of recommendations to help you keep them firm and healthy. 1. Watch your diet Many people have no id
Read more

What Your Tongue Says About Your Health

Image
What’s on My Tongue? Bumps, patches, and spots in your mouth can be harmless. But sometimes, they can give clues to what’s going on with your overall health. Infections, stress, medication issues, and even aging can make their marks on your tongue. Find out what your tongue is telling you and when you should see your doctor or dentist. White Patches Creamy white spots could be thrush, a fungal infection (shown here). It often happens after an illness or medications throw off the balance of bacteria in your mouth. White patches that look lacy could be lichen planus, which means your immune system is attacking the tissues in your mouth. If you see hard, flat, white areas that can’t be scraped away, it could be leukoplakia, which is linked to cancer. Let your dentist know about any white patches you see. “Hair” on Your Tongue If your tongue has a coating that looks like black, brown, or white fur, you might have hairy tongue. Those “hairs” are proteins that turn normal, small bu
Read more

SCIENTISTS HAVE FOUND A PLANT THAT CAN CURE HIV AND FIGHT OFF DIABETES AND CANCER: A SECRET BIG PHARMA DOESN’T WANT YOU TO KNOW

Image
Even though people tend to rely on conventional medicines to treat health problems, natural remedies are even more potent and more effective than over-the-counter meds. However, the benefits of natural cures are usually kept in the dark since their effect can lower the profits of the pharmaceutical industry. One such underrated natural cure is guanabana, a fruit that can fight off bacterial and fungal infections. It can also reduce high blood pressure and cure depression, nervous disorders, and stress. The leaves of Guanabana make an excellent tea which is great for people who have problems with insomnia. It’s important to mention that the seeds need to be removed prior to ingestion or juicing as they’re toxic. Guanabana, also known as soursop or graviola, has the power to destroy cancerous cells. That is, studies have shown that the leaves, bark, and pulp of guanabana can destroy colon, prostate, liver, breast, and pancreatic cancer.  Its taste is similar to the taste of citrus fruit
Read more