Last week I tested famous 12 week no-gym home workout plan and now I want to share it with you guys. Being fit could mean shedding weight, gaining muscles plus much more. There is so much literature out there that talks about the benefits of having a home workout plan, you should check out the best books on health for more information.
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. And, of course, meditation is good for managing stress after a workout and these are the best books on it.
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 by Body Comp Gym for midsection and building.
The above workouts consistently repeated for twelve weeks are a perfect exercise away from the gym and yield similar results. Remember no one is born a natural athlete — it takes commitment, patience, and ambition. You can definitely teach yourself how to get better at the exercises though by reading and watching. Try them out today!
