10 WEEK NO-GYM HOME WORKOUT PLANS


We got some new workouts 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; just an hour daily and you’ll be fit as never before.

10 WEEK HOME WORKOUT PLANS
Workout plans instructions:
You should repeat this circuit 2 times if you are a beginner. For advanced people 5 times are enough with rest for 60 seconds 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
This is rest day

Sunday
Another rest day

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)

TIPS ABOUT THIS WORKOUT PLANS:
If you want to achieve your goal in the best way, you should devote at least ½ an hour daily. How the time passes you can draw this out to 1 hour daily. This doesn’t mean that you should do the workout all at once. You need to break the workout into sections and spread 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.
Don’t forget the water. It is essential for your body when you work out. Water can help your muscles work and help you sweat too. If you feel dehydrated before you start with the plan, just thing about how will you feel when the workout is done. Completely worn of.
Another tip that will help you is listening to music. It will keep you motivated to continue the exercises with full power.
You should never start the beginning of this journey with the most difficult tempo. Don’t push yourself too hard and start increasing the tempo after 2 weeks of following the plan,


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