Friday, 8 July 2016

12 Week No-Gym Home Workout Plan!

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 A ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.
Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.
Monday
  • 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
Tuesday
  • 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
Wednesday
  • 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
Thursday
  • 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
Friday
  • 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
Saturday
  • REST
Sunday
  • REST
Cardio (by week)
  1. 30 second sprint, 30 second jog (5x)
  2. 35 second sprint, 45 second jog (6x)
  3. 45  second sprint, 60 second jog (7x)
  4. 50 second sprint, 45 second jog (8x)
  5. 55 second sprint, 30 second jog (7x)
  6. 60 second sprint, 45 second jog (7x)
  7. 60 second sprint, 45 second jog (6x)
  8. 65 second sprint, 60 second jog (5x)
  9. 70 second sprint, 45 second jog (6x)
  10. 75 second sprint, 30 second jog (7x)
  11. 80 second sprint, 45 second jog (8x)
  12. 100 second sprint, 30 second jog (5x)
 http://diaryofafitmommy.com/12-week-no-gym-home-workout-plan/


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