"Eat Healthy, Sleep Well"

"Breathe Deeply, Enjoy Life"


BE HEALTHY !

4 WEEK NO-GYM HOME WORKOUT PLANS


Home / 4-week-no-gym-home-workout-plans

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.




Join our group 4 latest update !!


       

READ NEXT


Lates From Blog

TOP 8 DIY'S FOOT SCRUBS -- TO PAMPER YOUR TIRED FEET

Top 8 Foot Scrubs To Pamper Your
Read More...

Amazing Top 5 Health Benefits Of Cucumber | khira

Cucumber is not only used to increase the taste of salad but also gives health benefits. Cucumber has 95% water. It is great source of water.
Read More...

TOP 5 TIPS TO IMPROVE MEMORY

                  
Read More...

TOP 5 BENEFITS OF MASSAGE

TOP 5 BENEFITS OF MASSAGE Massage can relieve all shorts of aliments such as phy
Read More...

TOP 11 DAILY HEALTH BENEFITS OF DRINKING HOT WATER

         
Read More...

4 WEEK BEGINNER'S WORK-OUT PLAN

4 Week Beginner's Work-Out Plan
Read More...