10 Week Home Workout Plan – No Equipment

| June 6, 2022 | Bodybuilding and Fitness Nutrition | No Comments

Challenges are a great way to make changes in your life. They are effective because to complete them you have to go to the end.

When it comes to training plans this is a must. You have to be patient to see the results since they will not arrive on the first or second day.

This training plan is highly effective and the best thing is that you can do it in the comfort of your home.

In the first place, we will show the exercises that the plan consists of and how they are carried out. And, after that, you will be able to see when and how much you should do them.

Squats

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.

Plank

  • Lie on the floor, face down.
  • Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
  • Rest about a minute between repetitions.

Crunches

  • First, you have to lie on the ground. Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
  • Next, lift your shoulders and upper back off the floor with your face pointing toward the ceiling, then exhale as you go as high as you can.
  • Hold the position for a second, then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.

Jumping jacks

  • Stand with your feet together and your hands by your sides.
  • In one motion, jump your feet to the side and raise your arms above your head.
  • Immediately reverse that movement by jumping back to the starting position.

Lunges

  • First, you should stand with your feet shoulder-width apart and your hands on your hips.
  • Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
  • Finally, bring your body back (starting position).
  • Then do the same with the other leg.

Wall squat

  • Start by standing about two feet from a wall with your back against it.
  • Slide your back down the wall until your hips and knees bend at a 90-degree angle.
  • Keep your shoulders, upper back, and back of your head against the wall.
  • Both feet should be flat on the ground with your weight evenly distributed.
  • Hold the position for the required time.

Donkey kicks

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.

Push-ups

  • Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Squeeze your abs to the maximum and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
  • Pause and return to the starting position.

Monday

  • 20 Squats
  • 15 Second planks
  • 25 Sit-ups
  • 35 Jumping jacks
  • 15 Lunges
  • 25 Seconds wall squat
  • 10 Donkey kicks
  • 5 Push-ups

Tuesday

  • 10 Squats
  • 30 Second Planks
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Seconds Wall Squat
  • 20 Donkey Kicks
  • 10 Push-Ups

Wednesday

  • 15 Squats
  • 40 Second Planks
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Seconds Wall Squat
  • 25 Donkey Kicks
  • 10 Push-Ups

Thursday

  • 35 Squats
  • 30 Second Planks
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Seconds Wall Squat
  • 35 Donkey Kicks
  • 20 Push-Ups

Friday

  • 25 Squats
  • 60 Plank seconds
  • 30 Sit-ups 55 Jumping jacks
  • 60 Lunges
  • 45 Wall squat seconds
  • 50 Donkey kicks
  • 30 Push-ups

Saturdays and Sundays
REST