10 Week No-Gym Home Workout Plan
Challenges are a great way to make changes in your life. They are effective because to complete them you need to go all the way to the end. When it comes to workout plans this is a must. In order to see results, you need to be patient as it won’t come the first nor the second day.
This workout plan is extremely effective and the best part is that you can do it in the comfort of your home.
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
- 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
- 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
Sat/Sun
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)
Source: Team Fitness Training