4 Week No-Gym Home Workout Plan

This 4 week workout plan at home mini-plan for both men and women can help you lose weight and gain muscle mass.

What is best about it’s that it can be done in the commodity of your home and you don’t need to visit the gym nor use any special equipment.

4 Week No-Gym Home Workout Plan

 4 Week No-Gym Home Workout Plan

 

workout plan instructions:

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.

Monday

5 reps Squat Jumps
30 reps Russian Twists
10 reps Push Ups
25 Second Wall Sit
15 reps Lunge Kicks
45 reps Side Crunches
40 Sec High Knees
35 reps Jumping Jacks
20 Second Plank

Thursday

15 Sec High Knees
5 reps Squat Jumps
20 reps Russian Twists
45 Sec Plank
30 Sec Wall Sit
10 reps Push Ups
35 reps Lunge Kicks
25 reps Jumping Jacks
40 reps Side Crunches

Wednesday

20 reps Russian Twists
35 Second Wall Sit
10 reps Side Crunches
30 Second Plank
40 reps Squat Jumps
45 reps Lunge Kicks
15 reps Push Ups
25 Sec High Knees
5 reps Jumping Jacks

Tuesday

10 reps Squat Jumps
30 Second Plank
15 reps Russian Twists
35 reps Jumping Jacks
45 reps Lunge Kicks
25 Second Wall Sit
40 reps Side Crunches
20 Sec High Knees
5 reps Push Ups

Friday

30 Sec Wall Sit
45 reps Side Crunches
25 Second Plank
5 reps Lunge Kicks
20 reps Russian Twists
35 reps Jumping Jacks
15 reps Push Ups
40 Sec High Knees
10 reps Squat Jumps

Saturday / Sunday

Reset day

Cardio (by week)

1. 20 sec sprint, 15 sec jog (5x)
2. 30 sec sprint, 40 sec jog (6x)
3. 45 sec sprint, 60 sec jog (7x)
4. 60 sec sprint, 45 sec jog (8x)

Plank.

Keep your core engaged, your abdominal tight and breathe slowly and deeply. Maintain your body in a straight line, from your head down to your feet.

Jumping Jacks.

Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line on your hips and feet. Keep your arms extended and your elbows lose during the entire workout, and maintain a steady and smooth breathing pattern.

Wall Sit.

Hold the wall sit position for 30 secs to 1 minute and, as you get more advance, hold for longer periods of time. You can also increase the challenge by holding a weight in your hands, the heavier the weight the a lot your legs will work, or you are able to lift one leg and do one legged wall sits.

Push ups.

As doing the push-up exercise focus on keeping your head in line with your torso, and your torso in line on your hips. Engage your core muscles, maintain your body in a straight line and exhale as you push back. Take the pressure off the wrists and place it on the outside of your hands.

Sit ups.

Including sit ups in your workout routine aids to sculpt and tone your abdomen and reduces your waist. Some the sit up and the crunch target your abdominal muscle and, as sit ups involve a greater range of movement, they too work your hip flexors, chest and legs.

Be sure you drink lots of infused water and find a proper time to exercise on a daily basis.