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4 WEEK NO-GYM HOME WORKOUT PLANS


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4 Week No-Gym Home Workout Plan

               

We got some new exercise for you. If you are one of those that want to lose weight or gain muscle you should truly check the plans. You don't need equipment to do these exercise, just an hour each day and you'll be in shape as never before.

You have to repeat this circuit 2 times if you are a beginner. For advanced people, 5 times are sufficient with rest for 60 second between the sets. 




 

You Need To Do :
  • 20 squats.
  • 15-second plank.
  • 25 crunches.
  • 35 jumping jacks.
  • 15 lunges.
  • 25-second wall sit.
  • 10 sit-ups.
  • 10 butt kicks.
  • 5 push ups.
You Need To Do :
  • 10 squats.
  • 30-second plank.
  • 25 crunches.
  • 10 jumping jacks.
  • 25 lunges.
  • 45-second wall sit.
  • 35 sit-ups.
  • 20 butt kicks.
  • 10 push ups.


You Need To Do :
  • 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.


You Need To Do :
  • 35 squats.
  • 30-second plank.
  • 20 crunches.
  • 25 jumping jacks.
  • 15 lunges.
  • 60-second wall sit.
  • 55 sit-ups.
  • 35 butt kicks.
  • 20 push ups.

You Need To Do :
  • 25 squats.
  • 60-second plank.
  • 30 crunches.
  • 55 jumping jacks.
  • 60 lunges.
  • 45-second wall sit.
  • 40 sit-ups.
  • 50 butt kicks.
  • 30 push ups.

Is a rest day.

Another rest day.





You should never start the beginning of this journey with the most difficult tempo. Don't push your self too hard and start growing the tempo after 2 weeks of following the plan.

Don't Forget the water. It is essential for your body when you work out. Water can assist your muscle groups to work and assist you to sweat too.

If you want to achieve your goal in the best way, you devote at least an hour daily. Another tip that will assist you is listening to music.

It will keep you motivated to continue the exercises with full power.




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