In a hustle bustle of everyday routine we hardly find time hit the gym and thus losing weight or building muscles seems to be a farfetched dream. However it is not only in gym where you gain muscles or burn excess fats, you can easily get the results at your home too. Yes you read it right, here in this post we are sharing with a 10 week workout plan that can be followed at home and this plan will give you the body you always desired. This plan does not require any equipment and can be followed by men and women. Choose a comfortable time slot to follow this plan and ensure that you drink plenty of water while you are on this plan. Read on ;
Day 1 - Monday
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- 20 Squats
- 15 Second Plank
- 25 Crunches
- 35 Jumping Jacks
- 15 Lunges
- 25 Second Wall Sit
- 10 Sit Ups
- 10 Buttock Kicks
- 5 Push Ups
Day 2 - Tuesday
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- 10 Squats
- 30 Second Plank
- 25 Crunches
- 10 Jumping Jacks
- 25 Lunges
- 45 Second Wall Sit
- 35 Sit Ups
- 20 Buttock Kicks
- 10 Push Up
Day 3 - Wednesday
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- 15 Squats
- 40 Second Plank
- 30 Crunches
- 50 Jumping Jacks
- 25 Lunges
- 35 Second Wall Sit
- 30 Sit Ups
- 25 Buttock Kicks
- 10 Push Ups
Day 4 - Thursday
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- 35 Squats
- 30 Second Plank
- 20 Crunches
- 25 Jumping Jacks
- 15 Lunges
- 60 Second Wall Sit
- 55 Sit Ups
- 35 Buttock Kicks
- 20 Push Ups
Day 5 - Friday
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- 25 Squats
- 60 Second Plank
- 30 Crunches
- 55 Jumping Jacks
- 60 Lunges
- 45 Second Wall Sit
- 40 Sit Ups
- 50 Buttock Kicks
- 30 Push Ups
Day 6/7 - Saturday & Sunday Rest Days – Follow the week plan of above exercises for 10 weeks along with below given cardio workout plan.
Cardio Workout – 10 Weeks
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- Week 1 - 30 Second, Sprint, 30 Seconds Jog ( 5 X )
- Week 2 - 35 Second, Sprint, 45 Seconds jog ( 6 X )
- Week 3 – 45 Second, Sprint, 60 Second Jog ( 7 X )
- Week 4 – 50 Second, Sprint, 45 Second Jog ( 8 X )
- Week 5 – 55 Second, Sprint, 30 Second Jog ( 7 X )
- Week 6 – 60 Second, Sprint, 45 Second Jog ( 6 X )
- Week 7 – 65 Second, Sprint, 60 Second Jog ( 5 X)
- Week 8 – 70 Second, Sprint, 45 Second Jog ( 6 X)
- Week 9 – 75 Second Sprint. 30 Second Jog ( 7 X )
- Week 10 – 80 Second Sprint, 45 Second Jog ( 8 X )
