12 Week No-Gym Home Workout Plan

January 31, 2019

Last week I tested famous 12 week no-gym home workout plan and now I want to share it with you guys. Beeping fit could mean shedding weight, gaining muscles plus much more.

This article thus gives an alternative to maintain fitness without necessarily having to visit the gym or using any equipment at all.

12 Week No-Gym Home Workout Plan

Monday

•    20 squats

•    15 seconds plank

•    25 crunches

•    35 jumping jacks

•    15 lunges

•    25 seconds 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

•    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

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

The above is a repetitive process but each activity is done differently every day. I now take you through each workout and its benefit(s).

Squatting is an exercise that mainly affects the lower body parts i.e. from the hip downwards and is very helpful in strengthening the bones located in these parts and can be exercised in a variety of ways.

Planking, almost similar to push-ups, is beneficial to the whole body as it involves maintaining a certain position for the maximum time possible.

Crunches are a workout for the abdominal part of the body done with an aim of attaining flexibility and mobility of the abdominal muscles and also helps improve one’s sitting posture.

To achieve a normal heart rate over time as well as maintenance free flow of oxygen in the body, jumping up and down with your arms wide open and legs apart pointing outwards (jumping jack) help achieve the former.

Lunges, like squats, are of great benefit to the lower parts of the body as they build up strength and fortitude among other crucial benefits.

They involve stretching out while one having one foot kneeling from behind and the other positioned uprightly forward.

As the name suggests, wall sits involve placing ones back on the wall while forming two right angles, at the knees and hips.

Its main benefit is increasing muscle endurance and not muscle mass plus many more benefits. Sit-ups are characterized by sitting up and down in a supine position without moving the legs and is a very common exercise for getting a flat tummy.

Butt kicks aim at improving strides, strengthening hamstrings. Finally, push-ups, a common and widely known workout is highly recommended for midsection and building upper body strength.

The above workouts consistently repeated for twelve weeks are a perfect exercise away from the gym and yield similar results. Try them out today!

Leave a Reply

Your email address will not be published. Required fields are marked *