4 Week No-Gym Beginner’s Workout Plan Level 2

4-week workout plan that will build full-body strength, set fire to calories, and no gym or equipment needed to be fit.

If you’ve completed LEVEL ONE, you’re officially ready to do the second phase.

4 Week Beginner’s Workout Plan

4 Week No-Gym Beginner’s Workout Plan Level 2

Workout Plan Instructions:

Jumping Jack  some of the muscles worked by these great all over body exercise: soleus, hip adductors and abductors, deltoids, lower trapezius, pectorals major, rectus abdominals, hamstrings, quadriceps, biceps brachia, upper trapezius.

Push Ups  helps to shape and tone your shoulders, triceps and glutes, strengthens the chest and helps to tone and tighten your core.

Squats  a lower body workout and works out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abs and erector spina.

Crunches helps to tone and strengthen your core, improves your posture, trims down your waist and increases your balance and stability.

Planks helps you to build strength in your core, upper and lower body so it is a good full body workout. You don’t need any equipment to perform these work out, and them really helps improve flexibility of stretching muscles and will improve posture if performed regularly.

Lunges  a total lower body workout them increases muscle tissue, shapes the lower body, gives a lot flexibility in the hips and too helps to strengthen the core.

High Knees

Burpees a full body strength training exercise and the ultimate example by functional fitness. With every rep, you will work your arms, chest, quads, glutes, hamstrings, and abs.


  • Complete Level one first.
  • Don’t skip rest day.
  • Eat healthy and hydrate often to maintain energy.
  • If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. While that may be tempting for faster results, you will get zero results if you are down for the count.

These article doesn’t constitute medical advice. If you are concerned about your health, talk to your doctor.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.