If you want to lose surplus weight, gain muscle, or get in shape, then this both female and male workout plan is the right choice for you. Hence, you can do these workouts at the comfort of your own home, and, what’s more, you need no additional equipment!
Just follow these steps:
- Drink a lot of water or infused water
- Choose the time of the day when you will exercise
- Pick a start date
- Exercise regularly
THE WORKOUT PLAN
Monday
- 20 squats
- 15-second plank
- 25 crunches
- 35 jumping jacks
- 15 lunges
- 20-second wall sit
- 10 sit ups
- 10 butt kicks
- 5 push ups
Tuesday
- 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
Friday
- 25 squats
- 60 second plank
- 30 crunches
- 55 jumping jacks
- 60 lunges
- 45 second wall sit
- 40 sit ups
- 40 butt kicks
- 30 push ups
Saturday/Sunday- 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)
