10 Week Home Workout Plan, No gym! Amazing Results Guaranteed!

every day exercise is essential for maintaining optimal health improves the circulation and reduces the risk of cardiovascular diseases reduces the risk of getting diabetes and some cancers controls your weight strengthens the bones and muscles improve some mood and is a great method for stress relief etc starting with the exercises is the hardest and the first few weeks are the toughest here we have a 10 week no gum everyday workout plan that you can do in the comfort of your home whether you need to burn fat or to build muscle these exercises will help you achieve you perfect figures and will also improve your overall health here is the explanation the few of the exercises crunches lay down on yoga mat with the back flat on the ground start by crossing your hands behind your head or in front of your chest then raise your legs at a 90 degree angle toward your body and bring your belly button into the base of your spine sit up and touch your knees with your elbows or chest make sure to inhale when you lie down and exhale as you sit up push-ups start into the high plank position with your hands on the ground directly under your shoulders lower your body by bending your elbows but make sure that the back remains flat while lowering yourself draw the shoulder blades back by tucking your elbows near body exhale while returning to the starting position lunges stand straight with the left several inches apart and look forward step in with one foot bending your knee at an angle of 90 degrees you need should be below your ankle and pass your toes pull back and repeat this with the other leg squats stand straight with your left a little bit wider than shoulder-width apart the hips should be over your knees and the knees over the ankles the spine should remain neutral with the shoulders rolled back straighten out your arms with the palms face downwards keep your upper body upright when the buttocks sticks out and keep the back and head straight go as deep as you possibly can this is a note gym workout plan so going to the gym isn't necessary all the exercises can be done in the comfort of your home or outside in nature get ready to build muscle mass burn fat be in perfect shape and get your dream body Monday 35 jumping jacks 15 lunges 10 but kicks tens at ups 20 squats 25 crunches 5 push-ups 25 seconds wall sit 15 seconds plank Tuesday 10 jumping jacks 25 lunges 20 by kicks 35 sit-ups 10 squats 20 crunches 10 push-ups 15 seconds wall sit 30 seconds plank Wednesday 50 jumping jacks 25 lunges 25 butt kicks 36 ups 15 squats 30 crunches 10 push-ups 35 seconds wall sit 40 seconds plank Thursday 25 jumping jacks 15 lunges 35 by kicks 50 sit-ups 35 squats 20 crunches 20 push-ups 60 seconds wall sit 30 seconds plank Friday 55 jumping jacks 60 lunges 50 butt kicks 46 ups 25 squats 30 crunches 30 push-ups 45 seconds wall sit 60 seconds plank cardio first week jogging 30 seconds and sprint 30 seconds repeat this 5 times second week jogging 45 second and sprint 35 seconds repeat this six times third week jogging 60 second and sprint 45 seconds repeat this seven times fourth week jogging 45 second and sprint 50 seconds repeat this eight times fifth week jogging 32nd and sprint 55 seconds repeat this seven times sixth week jogging 45 second and sprint 60 seconds repeat this six times seventh week jogging 60 second and sprint 65 seconds repeat this five times bathe week jogging 45 second and sprint 70 seconds repeat this six times ninth week jogging 32nd and sprint 75 seconds repeat this seven times tenth week jogging 45 second and sprint 80 seconds repeat this eight times make sure to do the special exercises for the day with the cardio workout for the week rest on the weekends to allow youth body to kill itself the results are amazing

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