12 Week Home Workout Plan

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Hi guys!

Today I want to share yet another workout plan.

I know I already shared couple of them and you may ask why do I keep making new workout plans or challenges.

Actually the reason is that I used to search so much for a perfect workout routine for me when I was starting.

I wanted to find something that fits me and my comfort zone.

So I decided to make different kind of workout plans so that you were able to choose.

This one is also for home workout and needs no equipment.

It’s a 12 week home workout plan.

But even though it’s a home workout plan it’s still pretty challenging.

So here it goes.

12 Week Home Workout Plan

Monday

  • 20 squats
  • 15 sec plank
  • 25 crunches
  • 35 jumping jacks
  • 15 lunges
  • 25 sec wall sit
  • 10 sit ups
  • 10 butt kicks
  • 5 push ups

Tuesday

  • 10 squats
  • 30 sec plank
  • 25 crunches
  • 10 jumping jacks
  • 25 lunges
  • 45 sec 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 sec wall sit
  • 30 sit ups
  • 25 but kicks
  • 10 push uos

Thursday

  • 35 squats
  • 30 sec plank
  • 20 crucnhes
  • 25 jumping jacks
  • 15 lunges
  • 60 sec wall sit
  • 55 sit ups
  • 35 butt kicks
  • 20 push ups

Friday

  • 25 squats
  • 60 sec plank
  • 30 crucnhes
  • 55 jumping jacks
  • 60 lunges
  • 45 sec wall sit
  • 40 sit ups
  • 50 butt kicks
  • 30 push ups

Cardio (by week)

  • 30 second sprint, 30 second jog(x5)
  • 35 second sprint, 45 second jog(x6)
  • 45 second sprint, 60 second jog(x7)
  • 50 second sprint, 45 second jog(x8)
  • 55 second sprint, 30 second jog(x7)
  • 60 second sprint, 45 second jog(x7)
  • 60 second sprint, 45 second jog(x6)
  • 65 second sprint, 60 second jog(x5)
  • 70 second sprint, 45 second jog(x6)
  • 75 second sprint, 30 second jog(x7)
  • 80 second sprint, 45 second jog(x8)
  • 100 second sprint, 30 second jog (x5)

 

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