10 Week No-gym Home Workout Plan
10 weeks is not a very long time, but doing something productive can
surely bring you great results. In today’s article, we present to you 10
weeks workout program that will help you lose weight and shape their
body.
10 WEEK WORKOUT PLAN
squats
plank
crunches
jumping jacks
lunges
wall sit
sit-ups
butt-kicks
push-ups
Monday:
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
10 squats
30-second plank
20 crunches
10 jumping jacks
25 lunges
45-second wall sit
35 sit-ups
20 butt-kicks
10 push ups
Wednesday
15squats
40-second plank
30 crunches
50 jumping jacks
25 lunges
35-second wall sit
30 sit-ups
20 butt-kicks
10 push ups
Thursday
35 squats
30-second plank
20 crunches
25 jumping jacks
15 lunges
60-second wall sit
50 sit-ups
35 butt-kicks
20 push ups
Friday
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 – 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
A perfect training should be 45 minutes to 1 hour long, but it is not
definitely the time that will be good for you. You should decide by
yourself how much you could exercise and how much you can be concentrated
or capable of doing the exercises. Whenever you will feel pain or
tiredness, stop!
