6 Week No-Gym Home Workout Plan

If you want to lose weight, gain muscle or get fit check out our men’s and women’s workout plan for you, Here are mini-challenges or workouts that can be done at home with no equipment.

Here is a fun little workout that you can do in addition to 12 week home workout plan!

6 Weeks Home Workout Plan:

6 Weeks Home Workout Plan

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Workout Plan

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.

Workout Plan Instructions:

Pushup. Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)

Jumping jacks. Jumping jacks are an exercise performed by standing with the legs together, arms at your side, and then jumping to move the legs outward and raising the arm together above your head. Jump again to return to the starting position. These are great for getting your heart rate up and burning calories.

Squats. Squats are done by standing with your feet a shoulder’s width apart, back straight, arms crossed before of you, and slowly lowering yourself down as if to sit in a chair. Once in the sitting position, slowly raise yourself back up. These are a great exercise for your core and leg muscles.

Plank. Planks are probably the most effective core exercise. You can greatly improve your core strength with just some minutes of this exercise every day. Planks are done by taking a position similar to a push up, but supporting the upper half of your body on your forearms and holding the position for as long as possible. It will surprise you how difficult it is if you’ve never tried it but the exercise is extremely effective.

Crunches. Crunches are another great core exercise, done by lying face up, knees bent, arms crossed at your chest, and curling the head towards the pelvis. Lower yourself back down and repeat.

Sit-ups. Sit ups are similar to crunches and are done by lying face up, knees bent only slightly, and rolling your upper body into a sitting position. You can cross your arms in front of you or run your palms up and down your thighs as you move to guide your movement.

Butt Kicks. with your legs shoulder-width apart. Your arms should be bent at your sides. Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging.

Lunges. Place the hands on the hips, on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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A One-and-Done Workout: Burn Calories and Build Strength