2) Place your finger tips behind your ears. We use cookies to ensure that we give you the best experience on our website. It also incorporates strength and core work with 2 weekly strength workouts. Here is a breakdown of your cardio workout week by week. 4) Tighten your glutes and core and keep your spine neutral at all times. You may also like our chest & tricep workout or our 7-day total home workout plan! 4)  Tilt your chin slightly, leaving a few inches of space between the chin and chest. I strive to emulate the accepting and easy going approach that has made them wildly successful. FB.init({ We shouldn’t have to memorize stuff too! If you love cardio or you worry about bulking up – this program is perfect for you! Results are guaranteed! See VIDEO instructions on how to do the wall sit exercise. As you can see, this workout ends each week with a tough routine, but that’s okay because you get the weekend to rest and recuperate! 1) 9 exercises plus cardio plan for increased fat loss, 2) Instructions on how to perform each exercise, 3) Infographic with visual instructions to follow online, 4) Print PDF available at the end of the infographic, 4) Print 7 day keto meal plan & cheat sheet, 5) Eat plenty of fruit and vegetables to boost fiber intake, 6) Print 10 week workout below and do the workout, 7) Consume mostly water and cut down on alcohol, 8) Print healthy eating grocery list and shop smart, 9) Print meal plan template or use meal planning app to keep you organized. The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. Your email address will not be published. Home Workout Plan Instructions If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Hi! if (typeof _fbAsyncInit === 'function') { You can also subscribe without commenting. 3rd week: seven sets of a 45-second sprint followed by a 60-second jog. If given a try, I will personally guarantee you will not be disappointing. } LIIFT4 has to be our favorite program ever! Hi! 2,500+ expert-created workouts 3,500+ how-to exercise videos Exclusive workout tips from the experts ; Access to Workout Plans This means you don’t need equipment, and you’ll build lean, long muscles for a shredded physique! 7) Hold for a moment at the top then slowly lower back down. I’ve never felt or looked better, and I love being a part of their coaching team! 'og:url': 'https://www.changeinseconds.com/home-workout-plan/', // Url to share. 1) With your arms down by your side, stand with your feet hip width apart. action_type: 'og.shares', Best Suited For: Most of the population, most of the time.. This allows you to … var shareDescription = ''; The LIIFT4 results have been amazing too! Dynamic Lunge. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. method: 'share_open_graph', You just need a yoga mat for the basic workouts. 2) Keep your legs straight or place your knees on the mat. Rhonda Shade Is the founder of Change In Seconds. A lot of people will say you can’t get enough cardio or strength work from yoga. 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Welcome to the Strong Body Guide. Join us for fun, simple tips to improve every aspect of your life! 1) Stand and stretch the muscles of your legs and arms. 5-Day Workout Routine (at home) Suppose you don’t have access to a gym. See VIDEO instructions on how to do a plank correctly. Forget working out at the gym or being tied to a strict schedule. If you know 30 minutes is really more realistic – go for 30 minutes 5x a week! The 4-week Plan: Burn Belly Fat With These Weight Loss Workouts This link opens in a new window; This link opens in a new window ... 8 At-Home Workouts to Lose Weight and Build Muscle. Join today and unleash the power of BodyFit! Last updated on March 29th, 2020 at 05:23 pm. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. 6) Pause then squeeze your glutes as you move back to the starting position. if (triggerOnLoad) { Stand with feet parallel … 3) Place your elbows to the side and push the small of your back into the floor to pull in your core. Even the strength workouts have you use your own body weight. If you really get into weight training, consider doing a split routine, in which you exercise some of your muscles during one workout, and then come back a day or two later to exercise the others. See also our dedicated weight loss workout plan for women. Let’s get into this home workout plan. xfbml : true, var objectToShare = { 5) Straighten your legs slowly and come back to a standing position against the wall. With their motivation and support, I have not only stayed on track myself, but now I’m helping others reach their fitness and health goals! Do the workout in the privacy of your home anytime you want! }; You may also like a yoga mat as well. 3) For balance lower into a squat raise your arms out in front of you. Each workout is 30 minutes long and require just bands or weights. Below we outline 5 awesome workout programs that challenge you every week to get max results at home! window.apiShareOnFB = function() { 4) Hold for the required amount of time indicated for the workout. It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body. So even 30 minutes a day or three 50-minute workouts per week would be great! If you’re looking for weighted workouts and the ultimate variety of exercise set to music – Morning Meltdown 100 is your ticket! 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