12 Week NO-GYM Home Workout Plan

Workout Plan

Is it true that you are prepared to eliminate the excess weight, increase muscle mass or have a fit body? If the answer is yes, this exercise plan is awesome for starters. This small scale test can be performed pretty much anyplace. No recreation center or equipment is required!

Here is interesting exercise plan with simple instructions, that you can do combined with 12 week home exercise.

12 WEEK HOME WORKOUT PLANS

Exercise PLANS INSTRUCTIONS:

Perform this twice for novice 5 times for advanced and relax for 1 minute between sets.

MONDAY

  • 15 Second Plank
  • 35 Jumping Jacks
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 20 Squats
  • 5 Push Ups
  • 25 Crunches
  • 15 Lunges
  • 10 Butt Kicks

TUESDAY

  • 30 Second Plank
  • 10 Jumping Jacks
  • 45 Second Wall Sit
  • 20 Butt Kicks
  • 10 Squats
  • 10 Push Ups
  • 25 Crunches
  • 25 Lunges
  • 35 Sit Ups

WEDNESDAY 

  • 40 Second Plank
  • 50 Jumping Jacks
  • 35 Second Wall Sit
  • 25 Butt Kicks
  • 15 Squats
  • 30 Crunches
  • 25 Lunges
  • 30 Sit Ups
  • 10 Push Ups

THURSDAY

  • 30 Second Plank
  • 25 Jumping Jacks
  • 60 Second Wall Sit
  • 35 Butt Kicks
  • 35 Squats
  • 20 Push Ups
  • 20 Crunches
  • 15 Lunges
  • 55 Sit Ups

FRIDAY

  • 60 Second Plank
  • 45 Second Wall Sit
  • 50 Butt Kicks
  • 25 Squats
  • 40 Sit Ups
  • 30 Crunches
  • 60 Lunges
  • 30 Push Ups
  • 55 Jumping Jacks

SATURDAY

Relax

SUNDAY

Relax

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 (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)
  • 100 second sprint, 30 second jog (5x)

Exercise PLANS TIPS:

Make time for working out: You’ll need to set your objective for exercise at any rate half an hour a day. Gradually, after some time, you ought to increase this out to 60 minutes. The length time of exercising, can be separated into segments and spread through the span of the day, in any case, those areas must not be under 10 minutes. When you start, practice no less than 2 days per week. After some time you will extend this to up to 5 days per week.

Hydrate: Consume loads of water before you work out. Your body will require the water to help your muscles work and furthermore to help you sweat. And in case you are dehydrated before you begin, simply consider how you will feel a short time later!

Listening to music: while you work out, this can be an incredible approach to keep you delighted and motivated. It is the Eye of the Tiger!

Do not force yourself too hard: Try to raise the level of difficulty after around 2 weeks of doing the workout.

Source: dailyvibes.co.uk

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