Ten Week Workout Plan at HomeIndia Sport-mart

Ten Week Workout Plan at Home

Ten (10) week workout plan...

Get ready to build the body of your dreams with this no gym, no equipment home workout plan that you can work out at home instead of shelling out money on a gym membership. There are specific sets of certain workouts, along with the right set of exercises, that will result in maximum fat loss.

Follow this program and watch your body fat melt away! Results are guaranteed!

Learn How To Eat Healthy:

Choose healthy options for breakfast.

Don't stock junk food in the pantry.

To increase your intake of fiber, eat plenty of fruits and vegetables.

Consume mostly water and cut down on alcohol.

Go to the healthy food grocery list.

Prepare your food.

Print the 10 week workout plan given below and do the workouts.

Monday:

150 Jumping Jacks

50 Crunches

20 Tricep Dips

15 Squats

20 Lunges (each leg)

70 Russian Twists

20 Standing Calf Raises

5 Push-up

30 Second Plank

10 Lunge Split Jump

Tuesday:

80 Jumping Jacks

50 Vertical Leg Crunches

20 Sit-Up

15 Tricep Dips

20 Squats

10 Side Lunges (Each Leg)

15 Leg Lifts (Each Leg)

50 Bicycles

15 Wall Puch-Ups

40 Russian Twists

Wednesday:

90 Jumping Jacks

20 Tricep Dips

10 Sit-Up

30 Bind-Dogs

30 Second Plank

30 Squats

40 Crunches

10 oblique Crunches (Each Side)

20 Standing Calf Raises

Thursday:

100 Jumping Jacks

25 Vertical Leg Crunches

20 Squats

20 Wall Push-Up

50 Russian Twists

15 Second Side Plank (Each Side)

10 Lunge Split Jumps

5 Jump Squats

40 High Knees

Friday:

60 Jumping Jacks

40 Crunches

10 Sit-Up

10 Tricep Dips

20 Side Lunges (Each Side)

15 Incline Push-Up

10 Oblique Crunches (Each Side)

90 Butt Kickers

5 Jump Squats

15 Jack Knife Sit-Ups

Saturday

50 Jumping Jacks

20 Squats

100 Russian Twists

5 Kneeling Puch-Up

1 Minute Downward Dog

15 Jack Knife Sit-Up

10 Lunges (Each Leg)

10 Side Lunges (Each Side)

20 Bird-Dogs

20 Inner Thigh Lifts (Each Leg)

Sunday:

45 Jumping Jacks

15 Squat

5 Jump Squat

50 Russian Twists

30 Second Plank

10 Standing Calf Raises

5 Kneeling Push-Up

30 Seconds Superman

10 Lunges (Each Leg)

40 Crunches

Cardio (By Week)

━ 1 min run, 2min walk (7x)

━ 2 min run, 2min walk (5x)

━ 3 min run, 2min walk (4x)

━ 5 min run, 2min walk (3x)

━ 6 min run, 90sec walk (3x)

━ 8 min run, 90sec walk (2x)

━ 10 min run, 90sec walk(2x)

━ 12 min run, 1min walk

━ 8 min run, 15 min run,

━1 min walk, 5 min run, 10 min run

━ 20 minutes, continuously

Tips:

For the sake of you and the health of your muscles, you should always stretch at the end of a training session. You feel how the muscles relax, stretching your whole body, from the twines to the neck.

You shouldn't expect results in just a few days and don't expect to maintain those results if you stop. If you want to be fit then do exercise several times a week and stay in shape.

So stay hydrated. Drink plenty of water before exercising. You'll need water to help your muscles work and sweating will also help.

Listening to music while you exercise can be a great way to keep you entertained and motivated.

Remember to rest at the end of the week to allow your body to repair itself. Now, you should start burning fat and building muscle very fast.

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