This 28 Days BodyWeight Challenge Will Really Change Your Life!
Today I’m going to show you a new and amazing challenge! Everybody should
try this 28 days full body home workout challenge!
Have no gym but want real results? Want to burn calories and build muscle
without any fancy equipment?
Take on our 28 day no gym workout challenge!
No need for dumbbells, barbells, treadmills or machines. This no gym
workout plan uses nothing but your own body weight to challenge your
muscles and get your heart rate pumping.
The first benefit to using full body workout plans is that there is a
much lower time requirement to perform them! The second benefit of full
body workouts is the increased muscular recovery rates.
If you’ve never really worked out before or you’re trying to get back
into fitness, it can be confusing or intimidating to know where to
actually begin. That’s why we have put together a realistic, not
intimidating exercise plan made up of bodyweight and cardio workouts you
can do anywhere.
Ready for the challenge? All you need is:
■ A mat or towel
■ A bench or chair
■ A water bottle
Day 1:
■ 10 Squats
■ 10 One Legged Deadlifts (on each side)
■ 10 Walking Lunges
Day 2:
■ 10 Push Ups
■ 10 Up Down Planks (on each side)
■ 10 Tricep Dips
Day 3:
■ 10 Straight Leg Jackknifes
■ 20 Mountain Climbers
■ 30 Second Plank
Day 4:
■ Rest
Day 5:
■ 12 Squats
■ 12 One Legged Deadlifts (on each side)
■ 12 Walking Lunges
Day 6:
■ 12 Push Ups
■ 12 Up Down Planks
■ 12 Tricep Dips
Day 7:
■ 12 Straight Leg Jackknifes
■ 24 Mountain Climbers
■ 45 Second Plank
Day 8:
■ Rest
Day 9:
■ 10 Squats
■ 10 One Legged Deadlifts (on each side)
■ 20 Walking Lunges
■ Repeat
Day 10:
■ 10 Push Ups
■ 10 Up Down Planks (on each side)
■ 10 Tricep Dips
■ Repeat
Day 11:
■ 10 Straight Leg Jackknifes
■ 20 Mountain Climbers
■ 60-Second Plank
■ Repeat
Day 12:
■ Rest
Day 13:
■ 12 Squats
■ 12 One Legged Deadlifts (on each side)
■ 12 Walking Lunges
■ Repeat
Day 14:
■ 12 Push Ups
■ 12 Up Down Planks (on each side)
■ 12 Tricep Dips
■ Repeat
Day 15:
■ 12 Straight Leg Jackknifes
■ 24 Mountain Climbers
■ 60 Second Plank
■ Repeat
Day 16:
■ Rest
Day 17:
■ 10 Squats
■ 10 One Legged Deadlifts (on each side)
■ 10 Walking Lunges
■ Repeat for a total of 3 sets
Day 18:
■ 10 Push Ups
■ 10 Up Down Planks (on each side)
■ 10 Tricep Dips
■ Repeat for a total of 3 sets
Day 19:
■ 10 Straight Leg Jackknife
■ 10 Mountain Climbers
■ 60 Second Plank
■ Repeat for a total of 3 sets
Day 20:
■ Rest
Day 21:
■ 12 Squats
■ 12 One Legged Deadlifts (on each side)
■ 12 Walking Lunges
■ Repeat for a total of 3 sets
Day 22:
■ 12 Push Ups
■ 12 Up Down Planks
■ 12 Tricep Dips
■ Repeat for a total of 3 sets
Day 23:
■ 12 Straight Leg Jackknifes
■ 24 Mountain Climbers
■ 90 Second Plank
■ Repeat for a total of 3 sets
Day 24:
■ Rest
Day 25:
■ 15 Squats
■ 15 One Legged Deadlifts (on each side)
■ 20 Walking Lunges
■ Repeat for a total of 3 sets
Day 26:
■ 15 Push Ups
■ 15 Up Down Planks (on each side)
■ 15 Tricep Dips
■ Repeat for a total of 3 sets
Day 27:
■ 15 Straight Leg Jackknifes
■ 30 Mountain Climbers
■ 90 Second Plank
■ Repeat for a total of 3 sets
Day 28:
■ Rest
There you have it! Make sure you challenge yourself and challenge your
friends! If it feels too easy for you, try and do the challenge twice a
day. You will really see the results bursting out!
