10 Week No-Gym Home Workout Plan!

For people who want to get fit, gain muscle and lose weight here we offer you a challenge workout plan for women and men. You have no need to visit a gym because you can do it at your home.10 Week No-Gym Home Workout Plan!It is about a ten-week challenging workout plan that will help you to achieve the perfect body-shape that you have always wanted.

 

Follow these steps:

At first, you should drink a lot of water or infused water. You should choose the right time of the day to exercise and of course to choose the start day. You should also have a regular exercising.

This is the ten-week workout plan:

Monday:

Twenty squats; fifteen-second plank; twenty-five crunches; thirty-five jumping jacks; fifteen lunges; twenty-five second wall-sit; ten sit-ups; ten butt-kicks and five push-ups

-Tuesday:

Ten squats; thirty-second plank; twenty crunches; ten jumping jacks; twenty-five lunges; forty-five second wall-sit; thirty-five sit-ups; twenty butt-kicks; ten push ups

-Wednesday:

Fifteen squats; forty-second plank; thirty crunches; fifty jumping jacks; twenty-five lunges; thirty five-second wall-sit; thirty sit-ups; twenty-five butt-kicks; and ten push-ups

-Thursday:

Thirty-five squats; thirty-second plank; twenty crunches; twenty-five jumping jacks; fifteen lunges; sixty-sec. wall-sit; fifty sit-ups; thirty-five butt-kicks; and twenty push-ups;

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