We’re giving you this incredible home workout plan for men and women that will help you gain muscle mass and lose weight. Follow the workout plan, drink lots of water and see the amazing results.
Here’s the plan:
Exercise 45-60 minutes a day.
Monday
- 20 Squats
- 15 Second Plank
- 25 Crunches
- 35 Jumping Jacks
- 15 Lunges
- 25 Second 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
- 35 Squats
- 30 Second Plank
- 20 Crunches
- 25 Jumping Jacks
- 15 Lunges
- 60 Second Wall Sit
- 55 Sit Ups
- 35 Butt Kicks
- 20 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
Rest during the weekend.
Cardio Plan by Weeks
Week #1: 30-seconds sprint, 30-seconds jog (5x)
Week#2: 35-seconds sprint, 45-seconds jog (6x)
Week#3: 45-seconds sprint, 60-seconds jog (7x)
Week#4: 50-seconds sprint, 45-seconds jog (8x)
Week#5: 55-seconds sprint, 30-seconds jog (7x)
Week#6: 60-seconds sprint, 50-seconds jog (6x)
Week#7: 65-seconds sprint, 45-seconds jog(5x)
Week#8: 70-seconds sprint, 50- seconds jog (6x)
Week#9: 75-seconds sprint, 40 seconds jog (7X)
Week#10: 80-seconds sprint, 30 seconds jog (8x)