Today we will present you an extremely powerful diet plant that will help you gain muscles and lose your extra pounds at the same time! 45-60 min is the recommended duration of workout. Start with 30 min of exercise if you are beginner.

6-week-no-gym-home-workout-plan

Here is the amazing workout plan:

Monday:

  • 20 Squats
  • 15 Lunges
  • 40 Sit Ups
  • 25 Crunches
  • 5 Pushups
  • 35 Jumping Jacks
  • 30 Second Plank
  • 10 Butt Kicks

Tuesday:

  • 5 Jumping Jacks
  • 35 Second Plank
  • 25 Crunches
  • 20 Sit Ups
  • 30 Lunges
  • 15 Butt Kicks
  • 40 Squats
  • 10 Push Ups

Wednesday:

  • 10 Lunges 30 Butt Kick
  • 5 Sit Ups
  • 35 Jumping Jacks
  • 25 Crunches
  • 40 Seconds Plank
  • 20 Squats
  • 15 Push Ups

Thursday:

  • 40 Seconds Plank
  • 35 Sit Ups
  • 10 Lunges
  • 15 But Kicks
  • 25 Squats
  • 20 Crunches
  • 30 Jumping Jacks
  • 10 Push Ups

Friday:

  • 35 Squats
  • 20 Butt Kicks
  • 10 Lunges
  • 30 Sit Ups
  • 15 Seconds Plank
  • 25 Jumping Jacks
  • 40 Crunches
  • 5 Push Ups

Take a rest during the weekend!

Cardio workout weekly plan

1.30 sec jog, 30 sec sprint (5x)

2.45 sec jog, 35 sec sprint (6x)

3.60 sec jog, 45 sec sprint (7x)

4.45 sec jog, 50 sec sprint (8x)

5.30 sec jog, 55 sec sprint (7x)

6.45 sec jog, 60 sec sprint (6x)

Feel The Difference and Enjoy Your Body Like Never Before!

Via Go Fit Stay Fit

Get more stuff like this
in your inbox

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.