16 Week No Gym Home Workout Plan
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.
Complete each cycle only once per day, then do your designated cardio for the week only on workout days. You should rest completely each weekend.
Monday
- 10 Squats
- 10 Second Plank
- 10 Crunches
- 10 Jumping Jacks
- 10 Lunges
- 10 Second Wall Sit
- 10 Sit Ups
- 10 Butt Kicks
- 10 Push Ups
Tuesday
- 20 Squats
- 20 Second Plank
- 20 Crunches
- 20 Jumping Jacks
- 20 Lunges
- 20 Second Wall Sit
- 20 Sit Ups
- 20 Butt Kicks
- 20 Push Ups
Wednesday
- 30 Squats
- 30 Second Plank
- 30 Crunches
- 30 Jumping Jacks
- 30 Lunges
- 30 Second Wall Sit
- 30 Sit Ups
- 30 Butt Kicks
- 30 Push Ups
Thursday
- 40 Squats
- 40 Second Plank
- 40 Crunches
- 40 Jumping Jacks
- 40 Lunges
- 40 Second Wall Sit
- 40 Sit Ups
- 40 Butt Kicks
- 40 Push Ups
Friday
- 50 Squats
- 50 Second Plank
- 50 Crunches
- 50 Jumping Jacks
- 50 Lunges
- 50 Second Wall Sit
- 50 Sit Ups
- 50 Butt Kicks
- 50 Push Ups
Saturday
- REST
Sunday
- REST
Cardio (by week): Repeat for the amount of times listed beside each interval. Only do on WEEKDAYS before your daily workout.
- 30 second sprint, 30 second jog (3x)
- 35 second sprint, 45 second jog (4x)
- 45 second sprint, 60 second jog (5x)
- 50 second sprint, 45 second jog (6x)
- 55 second sprint, 30 second jog (7x)
- 60 second sprint, 45 second jog (8x)
- 60 second sprint, 45 second jog (9x)
- 65 second sprint, 60 second jog (10x)
- 65 second sprint, 60 second jog (10x)
- 60 second sprint, 45 second jog (9x)
- 60 second sprint, 45 second jog (8x)
- 55 second sprint, 30 second jog (7x)
- 50 second sprint, 45 second jog (6x)
- 45 second sprint, 60 second jog (5x)
- 35 second sprint, 45 second jog (4x)
- 30 second sprint, 30 second jog (3x)
Use your mouse to and hover over the image below to pin to Pinterest for future reference!
Want to build a better body in just 12 weeks?
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.
Your trainer and friend,
