4 Week No-Gym Home Workout Plan

December 29, 2015

Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.

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

Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.

Monday

  • 10 Squat Jumps
  • 30 Second Plank
  • 15 Russian Twists
  • 35 Jumping Jacks
  • 45 Lunge Kicks
  • 25 Second Wall Sit
  • 40 Side Crunches
  • 20 Second High Knees
  • 5 Push Ups

Tuesday

  • 15 Second High Knees
  • 5 Squat Jumps
  • 20 Russian Twists
  • 45 Second Plank
  • 30 Second Wall Sit
  • 10 Push Ups
  • 35 Lunge Kicks
  • 25 Jumping Jacks
  • 40 Side Crunches

Wednesday

  • 30 Second Wall Sit
  • 45 Side Crunches
  • 25 Second Plank
  • 5 Lunge Kicks
  • 20 Russian Twists
  • 35 Jumping Jacks
  • 15 Push Ups
  • 40 Second High Knees
  • 10 Squat Jumps

Thursday

  • 5 Squat Jumps
  • 30 Russian Twists
  • 10 Push Ups
  • 25 Second Wall Sit
  • 15 Lunge Kicks
  • 45 Side Crunches
  • 40 Second High Knees
  • 35 Jumping Jacks
  • 20 Second Plank

Friday

  • 20 Russian Twists
  • 35 Second Wall Sit
  • 10 Side Crunches
  • 30 Second Plank
  • 40 Squat Jumps
  • 45 Lunge Kicks
  • 15 Push Ups
  • 25 Second High Knees
  • 5 Jumping Jacks

Saturday

  • REST

Sunday

  • REST

Cardio (by week). (To be completed only on workout days)

  1. 20 second sprint, 15 second jog (5x)
  2. 30 second sprint, 40 second jog (6x)
  3. 45  second sprint, 60 second jog (7x)
  4. 60 second sprint, 45 second jog (8x)

Use your mouse to and hover over the image below to pin to Pinterest for future reference!

How-to-Get-a-Flat-Belly-in-2-Weeks-1

Want to build a better body in just 12 weeks? Check out my 12 Week Workout Bundle!

Strong Body Guide: 12 Week Home Workout Program
Buy now

Welcome to the Strong Body Guide.

In this guide, you can expect:

– ✅ 12 weeks of workouts that can be done at home with little to no equipment.
– ✅ 225 pages long
– ✅ Each workout takes less than 30 minutes-great for busy schedules.
– ✅ step by step instructional picture examples of every move
– ✅ no gym required
– ✅ exercises focus on hiit, strength training, and plymetrics
– ✅ download on any device
– ✅ build a lean tone stomach, butt, thighs, and arms
– ✅ download instantly from anywhere
– ✅ promote fat loss & boost metabolism
– ✅ contains cardio and stretching routines as well!
– ✅ full exercise glossary with images and instructions for every move

*All guides are digital ebooks available instantly worldwide. Compatible on all devices – Android, iPhone, iPad, Kindle, Nook, Computer, Mac.

Share

PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

Leave a Reply

You must be logged in to post a comment.

POPSUGAR Select PLUS

Archives